1:00pm arrival time, ~1:30p Start time:
1) Warm-Up:
EMOM12:
a) 15/12cal Row
b) 3 DL, 5 Burpees
c) 10 Air Squats, 10 Jump Lunges
rest 5mins, finish set up
2) AmRap12:
3 DL, 3 CTB (225/145)
3 DL, 6 CTB
3 DL, 9 CTB
6 DL, 12 CTB (275 / 175)
6 DL, 15 CTB
6 DL, 18 CTB
9 DL, 21 CTB (315 / 205)
9 DL, 24 CTB
9 DL, 27 CTB
etc.
rest 10mins then...
3) E30sfor12mins:
a) 3 Hang Cleans + 3 FS (135/95)
b) 8 Burpees over Bar
**Score is how many rounds you fail to achieve all the reps in the 30s window**
4) Auxiliary -- Two Groups:
1) Hamstring/Posterior Chain Strength -- Weighted Glute Bridges
2) Ring Dips strength - 7 sets of Super Dips
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