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“As you become more clear about who you really are, you’ll be better able to decide what is best
for you – the first time around.” – Oprah Winfrey
OPEN GYM
– or –
– Weightlifting –
EMOM x 6min:
FULL Clean x 3 @ 75-80%
– Strength –
2a) Push Jerk – 1 x 5, 3 x 3 (AHAP, heavier than last week)
2b) DB/KB bent over row – 2 x 10, 2 x 6 (AHAP)
* all reps completed on a 5min clock *
– Conditioning –
For time:
800m run
10 STRICT pullups
600m run
15 STRICT Pullups
400m run
20 STRICT Pullups
200m run
25 STRICT Pullups
* 15min time cap *
– Midline/Accessory –
1a) STRICT T2B – 3 x 10
1b) Good morning – 3 x 10 (progressive)
– Mobility –
Banded internal hip rotation from quadruped position x 3-5min ea side
Gut smash x 3-5min
Short hip rotator mash w/ lacrosse ball x 3-5min ea side