A.6 second AB sprint X 7; rest 45 seconds
B.20:00 block
-ring FLR X 15 seconds
-hollow rock X 15
-elevated child’s pose X 20 seconds
-20 second founder
-90/90 rotation X 4
-run/row/AD @ Z2 for 60 seconds
Performance
A.3 hang muscle cleans @ 50-55% X 3 X 5; rest 60 seconds--rapid fire
B.15:00 Block
-2 clean pulls @ 100% of clean
-5 bar dips @ 21X1 (add weight if max is over 10)
-special shoulder #2 X 20 seconds ea
-walk on knife edge of foot (lateral) X 10 slow steps
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