Baseline & Warm up:
ROM Drills ~5 minutes
Conditioning:
Cindy – 5x Rounds
Strength +Work Capacity: (metcon)
21-15-9
Bar-facing burpees
15-12-9
Power cleans (95#)
12-9-6
Back Squats (95#)
*Start with 21 bf burpees, then 15 power cleans, then 12 front squats, etc.
& then…
Grace:
30 Clean & Jerks (95#)
**For Time
Stretch + Hydrate & Fuel
50:00 time = 2 miles + 5x push ups EMOM (10x EMOM for 10:00)
300 push ups
5:30am – Got in 150 push ups total. Did some roller recovery and stretching. Practiced Konku, Seisan, Saiunchin and a few self defense sets.
2 mile total traveling.
1 mile run (½ mile in 5 minutes)
100 Push Ups
5x Hill Sprints
Got in a ~3 mile run while it was raining/storming. Walked for half of it… Did 100 push ups at various points and ended with Kata on the beach. Taigo 1, Pinan 1 and Konku