3’ easy bike/ Row you choose
Leg Swings [front-to-back and side-to-side] x10/each direction
Fire Hydrant Circles x10/side each direction
Shoulder Circles x10/side each direction
Single Leg Glute Bridge x10/leg
Lunge Matrix 2x/side
Scap Pushups x10
Deadbugs 10 reps/side w/3sec exhale on lowering of leg
A) Clean to Thruster begin at 50% of Clean (full squat) weight, at the top of each minute increase by 10/5 until heavy single.
B) Weighted Pull Up 3-2-1 rest as needed. If no Strict Pull Up, perform 3-2-1 with partner assistant at feet maintaining hollow body.
50 Thrusters 45/35
30 Pull Ups or scale to jumping Chest to Bar (only option as this should be fast and painful!)