Warmup
Time: 20
Lat SMR (6 min)
+
200m Run
+
10 Ring Rows 3s Hold at top
15 Banded RDL
10 Scap Pull-ups
10 Scap Push-ups
x2
Part 1
Time: 15
Primary: Plumbing - Secondary: Electricity
3×8 Pull-ups (Add Weight as needed)
OR
3×5 Negatives pronated, 5s Neg.
OR
3×5 Negatives supinated, 5s Neg.
2 minute rest b/t sets
This is Strength Endurance, but there could be some burning in the lats and biceps towards the end of the sets. Members should on a smooth movement pattern throughout and consistent movement on the negatives. Last set should be tough to complete.
Part 2
Time: 25
Primary: Plumbing - Secondary: Ventilation
LT:
15-12-9
Power Clean 115/85->95/65->Hang power Clean
Burpee over Bar->Bodybuilders->To Box
This should be 100% effort, heavy breathing and HIGH heart rate (95%), with a full body lactic/burning feeling by the end. Scale so that members are able to reach this feeling, use WL level to choose power clean variation.
Core:
30s on/30s off until failure
Plank
Add 10lbs to back each round
This one will elicit a deep core burn, members should focus on perfect form throughout. If their form breaks then they have “failed”.