Warmup
Time: 20
Quad SMR (6 min)
+
10 Box Push-ups
10 Air Squats
10 Ring Rows
x2
+
Review Pistols and DB Hang Power Clean
Part 1
Time: 30
Primary: Plumbing - Secondary: Electricity
25 min AMRAP
5-10-15-20-25-30…..
DB Front Squats 35/20->25/15->15/10
Hang Powerclean + Push Press w/DBs 35/20->25/15->15/10
Pistols->to box->Front Step Lunges
Strict Pull-up->Ring-rows
If there are not enough dumbells, substitute a barbell at 75/55 -> 55/35 -> 45/25
This is going to be pure plumbing, lots of burning in the muscles. Reps should be unbroken for as long as possible. Breathing shouldn’t be the limiter, but it will definitely start to be labored when getting to the larger sets especially on movements like the HPC+PP and front squats. Go steady, and control muscular fatigue as much as possible.
Part 2
Time: 10
Primary: Plumbing - Secondary: Ventilation
Airbike or Row 25s for maximum wattage (highest seen on computer)
COMPARE TO TWO WEEKS AGO
Go as hard as you possibly can, goal is put out as much power as possible to produce highest wattage possible.