A. For Time Complete 15, 12, 9 reps for time of:
Hang Power Clean (95/65) + Pull-Ups + Push-Ups
rest / read for 10 minutes
B. 3 Sets of:
20 Dips + 20 Knees2Elbows; rest 2 minutes
NOTE: Post time completed on A and load. On B, these shouldn’t be ring dips but should be bar dips. Go deep and slow if you can. If you can do toes2bar–then do that instead of knees2elbows…Post time and how this goes..
C. Directly after– read for 20-30 minutes + memorize a scripture or a quote and then post it..
Student / Life Coach Program
A. (warm-up) 3 rounds of:
20 Jumping Jacks + 5 Burpees + 15 Air Squats + 5 Burpees + 10 Squat Explosive Jumps + 5 Burpees + 5 Slow Toes2bar
NOTE: Carry a good pace going through this warm-up — never stopping, but keep moving.
Complete 15, 12, 9, 6, 3 reps for time of:
Power Clean & Jerk (135/95)
NOTE: Student, do regular pull-up (not CTB). Life Coach: remember, chest2bar means hitting your chest to the bar. If you miss hitting your chest to the bar then the rep doesn’t count. Post times completed.