Oly
Every 1:15 x 6 Sets, (stay light to moderate work in positions)
complete this Positional Complex:
1 Segment Power Clean (2 sec hold below the knee)
1 Hang Clean Pull Below Knee
1 Hang Power Clean Below Knee
1 Hang Clean Pull
1 Hang Power Clean
-take one round off
Every 1:30 x 8 (take the training wheels off and send it, if feeling well)
1 Power Clean
1 Front Squat
1 Clean Pull
1 Power Clean
WOD
2x
2:00 aerobic (bike, row, VC)
10 pike squats
10 chaturanga or yoga push-ups (down dog to upward dog)
Then
2x
5/5 crossbody single kb rdl
:30/:30 side pillar
Then
2x
10 kb SDHP
10 kb pull throughs
10 hollow rocks
10 tuck ups
10 SL v up
:30 iso Superman