Strength
A) Blocks Below knee: Clean only: 50/4, 60/4, 65/3, 70/3, 75/3, 80/2, 85/2 sets, no time domain focus on perfect positions
B) Every 30 sec complete 1 Clean @ 50% x 5 sets, rest 1 min, complete same scheme again @ 60%, 70%, and 80%
C) Deadlift Clusters: Every 10 sec complete 1 rep @ 50% x 5 sets, rest 2 min, every 15 sec complete 1 rep @ 60% x 5 sets, rest 2 min, every 20 sec complete 1 rep @ 70% x 5 sets, rest 2 min, every 25 sec complete 1 rep @ 80% x 5 sets, rest 2 min, every 30 sec complete 1 rep @ 85% x 5 sets
Skill
A) 5 min. for shoulder and t-spine mobility
B) 30 ring MU for time (post results on Instagram tagging #powerandgraceperformance and/or #PandGMovement
C) After conditioning = 100 GHD situp, break as needed
Conditioning
AMRAP in 7 min:
20 Cal Assault Bike (or 35 Cal Airdyne)
50ft OH Lunge (135/95)
20 GHD Situps
50ft OH Lunge