Warmup
Time: 20
7 Minutes: PVC Pipe Game
+
10 minutes: Quick powerclean review (for all levels)
before Pv: review and warmup thrusters and burpees
Part 1
Time: 20
Primary: Electricity - Secondary: Plumbing
12 minute EMOM (Level based on WL)
Notes: for most people this will be skill work where you work on refining your movements on each movement. But conventionally this is considered CPE, and in the higher levels will hit that system.
Part 2
Time: 20
Primary: Plumbing - Secondary: Ventilation
15-12-9 (5m Cap)
Thrusters 95/65->75/55->55/35->Goblet Squat
Bar facing Burpee-> Bodybuilder-> Bodybuilder to box
Notes: This is one of the most painful systems: lactic tolerance. In order to elicit the right sensation you’ve got to move quickly. Remember to breathe and keep moving fast, scale appropriately to make sure that happens.