1. Primer
Part 1: Easy Spin 10min
Part 2:
20m Banded Monsater walks +10 Glute Bridge
10 Inch Worms + 4 Power Cleans @20% ish- light
10 Swivel hips + 10 Air Squats 20m Bear Crawl
10 RIng rows+ 10 push ups + easy 2 Power Cleans
3 sets part 3: Rounds 1-2 3
at 80% DB Squat @ light weight
Bar facing burpee **Focus is transition and equipment set ups
1 Clean @60-70%
3rounds
10 sec AB Sprint into.. 1 Clean @70-80%
2. Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 50-lb. dumbbells, Women use 35-lb dumbbells
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
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