A. 21-15-9 reps NFT
- Calorie Row or Airdyne Bike
B. power clean 15 minutes deliberate practice- 4 positions.
After 5 minutes you may begin adding weight in small increments.
- Mid thigh
- Knee height
- Below the knees
- From the floor (power clean)
*** This is warm-up for the deadlift; don’t go heavy. Go perfect.
C. “Wren” 5 Rounds
- 10 Deadlift (50%-60%-70% of 1 RM… scale as needed)
- 50 Double-unders (or 150 singles)
- Ring Dips 5-5-5-5-5 (weighted or scaled as needed)
D. Accessory 3x
- 10 Bent over DB row
- 10 Goblet walking lunge
- 10 Barbell Shoulder shrugs