This should be done in two sessions. If it can’t be then don’t do all of it.
Class is number one priority. Those of you who can’t RX weights or movements on this page shouldn’t be skipping class and doing modified comp work. It is a supplemental to a person who truly defines themselves as a competitor, not merely competitive.
#1 Class.
Warm up) 20 min chill assault bike w/5 cal sprint+10 box jumps every 5 minutes(not at the start).
Mobility 15 minutes
A)
5-4-3-2-1 burpee muscle ups*
15-12-9-6-3 kb thruster 53×2/35×2
*rings should be set up at 1 foot above reach.
B)
27-21-15-9
Cal row
Box jump 24/20″
C) find 1rm back rack jerk
D) 5 front squats+10 ovhd lunges 165/110 x 3 rounds. Rest 3 min between rounds.