Friday

A.Running 4 min Clock: Moderate pace. We are not trying to break records, this is an extended warm up. If you want to learn how to pace  – count your calories and/or reps every 30 sec segment.  they should be the exact same every time ‘round.
30 sec Ski erg + 30 sec Seated Tucks
30 sec AD + 30 Hollow Body Heel Taps X 10
30 sec Ski erg + 30 sec Air Squat
30 sec AD + 30 sec GHD Bk Ext with 2 sec hold at the top of ea. rep
Rest 2 min at the end of the 4 min
X 4 sets
B. Clean Complex: 15 mins
1 PC + 1 hangClean + 1 Thruster
+
3 Rounds FT: @ 35#/20#
10 DB Rengade Row
15 DB Bent Over Row
20 Alt DB Full Snatch
25 Db Wt. Sit upSit-ups