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This past weekend we had Olympic Bronze Medalist, Christine Girard on hand for a 6-hour Olympic Lifting Seminar. Yes, 6 HOURS. We had Christine, her husband and coach Walter, and one of her coaches at Kilophile, Joel. (and a little bonus coach, Phillip, her 4 month old son)

10 of us MadLabbers joined in the fun, and here were some of the highlights:

1. Immediate feedback
2. Great & brutally honest coaching
3. Time spent on specific lifts, and small details
4. Cues that will make each lift easier…. forever
5. PB’s Galore!

I asked everyone if we could have made it better. The answers were simply, MORE. More seminars, more time, more world-class athletes and coaches to host educational sessions.

I also asked if they would recommend it to others. The consensus was a resounding YES!

My favorite quote:
“Not sure what to say, other than I loved it!!
Highlight: She’s an Olympian. Anyone who doesn’t think they can benefit from her knowledge is a dumbass. Even if it is just a one day clinic. I can’t believe people passed up this opportunity. It was $$$ well spent.
Recommend: 100%”

Ya… that girl can lift. (100KG = 220LBS)  Her C&J record in competition is 136KG (299LBS) and snatch is 107KG (235LBS).  But not only that, she’s been training since she was 11yrs old, and she can coach like a Mother-F@cker!

I know 6 hours on a Sunday isn’t optimal for everyone. Nothing ever is. Post to comments what scenario would make you sign up, or what type of specialty program you would pay to attend.

I wanna see who’d put their money where their mouth is…

~Squad

Warm Up:
20 floor angels
12/12 laying windmill
12 push back push ups
12 squat to stand

Tech:
a) 4×5 Shoulder Press (working up to a 60%x5, 70%,85%,95%)
b) Muscle Up Drills

Workout:
Cycle through 5 rounds of:

12 laying transitions
20 hollow rocks
10 weighted sit ups
8 scap push ups

 …….& Welcome Bogdan (a badass carpenter) to classes….

Most everyone has heard about the extensive information that can be gleaned from the human genome. Commercial DNA testing now allows individuals to easily get results about their genetic profile through companies like 23andMe. While these tests sequence genetic material from our own cells, there are trillions of other cells in and on our body that are integral to its function, including bacteria, fungi, and (bacteria-like) archaea. In fact, for every human cell in our body, we have about 10 microbial cells.

These microorganisms comprise what has been termed our “microbiome,” and although research is still in its early stages, it appears that the composition our microbiome may be just as important and telling as what’s written our own DNA – and even more unique. The NIH’s Human Microbiome Project found that, in contrast to our genetic profiles, which are about 99% the same, our microbial profiles are usually only about 50% identical. Our profiles are dictated by genetics, diet, early life events, and other aspects of our physical environment and experiences.

So what role do our bugs play?

Our microbes are vital for digestion, the synthesis of essential vitamins and nutrients (e.g. Vitamin K), crowding out or warding off pathogens (disease causing microorganisms), and training the developing immune system to distinguish between harmful and innocuous substances.

Crucially, they may also dictate if and when we get sick – healthy humans don’t typically carry bad pathogens in their microbiome, but there are opportunistic bugs living in balance in our systems that can cause illness when immunity is low or when things get out of whack. Research suggests that our microbiome plays a role in autoimmune conditions such as Irritable Bowel disease, diabetes, rheumatoid arthritis, and asthma, as well as in tooth decay, and possibly even obesity and mental illnesses. With a growing understanding of how these processes work, we may one day be able to treat many illnesses by adjusting microbial balance.

If you’re curious about your own microbiome, uBiome can sequence it and compare you to others. As the research grows, you just might want a snapshot of how your bugs stack up.

There’s a few cool TED talks on this….this is a good introductory one….listen for POO-Tea.

Baby Nat

Warm Up:
(Two Rounds)
20/20 Banded Shoulder Press
30 Face pulls
Handstand hold (accumulate 1 min) 
Then: 
5 Minute EMOM 40sec Glute Bridge & 20sec Rest

Tech:
a) Power Clean 3×3+1 + Jerk
b) Max L-sit – Three Rounds on parrelets, boxes or ground *(sub for hollow rocks if L’s were done day yesterday)

Workout: “Sprint it”
40 Wallballs (20/14)
20 TTB
30 Wallballs
15 TTB
20 Wallballs
10 TTB
*(Consider Toes to Rings and V-snaps for TTB Progression)

I read this article back in the day by Nick English and I came to the gym saying that “friends don’t let friends squat short” as I wandered around the floor.  I’d like to update and clarify.

Should we go deep?  Depends, right.

First off, the squat is a beautiful and effective movement – It engages the entire lower half of the body, the hips, glutes, quads, hamstrings, and calves, while also hitting your core, shoulders, and back. It requires significant muscular coordination throughout the entire body (that’s why we are all getting better at it, including me) and it’s a great muscle builder while helping us burn fat because of it’s high metabolic demand.

So how low should you go?

The perfect squat is a deep squat. Think about all those goblet squats we’ve done over the past 2 years. The hip crease can go all the way past the knees, they recruit more muscles, elicit better CNS response, and give us a nice strong butt.  But it’s more complicated than we all think – without a strong neutral core(spine), good shoulder placement and mobility, an engaged back, and high mobility and stability around many of your joints, your potential strength gains lessen while potential injury could arise.

Squatting deep is not bad for the knees – this study (http://www.ncbi.nlm.nih.gov/pubmed/11390050) found there is no difference between partial(70 degrees), parallel, and deep squats(110 degrees) in terms of the impact on the front knee joint. 

The article goes on to say

“…deep squats might actually increase knee stability. Most of the connective tissue in the knee is made up of two ligaments: The anterior and posterior cruciate ligament, also known as the ACL and the PCL. Studies show the forces inside the ACL and PCL decrease the more the knee is bent, meaning the deeper you squat, the less pressure there is inside the knees. It’s also a better way to get stronger. In fact, research has shown that parallel squats with heavy weights are less effective at increasing strength than deep squats with a lighter weight.

Not only is squatting deep safe and effective, but it’s a one-way ticket to a nice, strong booty: Studies show the gluteus maximus is over 25 percent more engaged during deep squats than when squatting parallel.

So long as there’s no history of injuries, “ass to grass” is the way to go. However, if you do have knee issues and mobility issues (butt wink), there’s nothing wrong with parallel squats.

1. Concentrate on mobility.

“Mobility” is a word that gets thrown around a lot, but what does it mean in the context of lifting weights? Physical therapist expert Dr. Mike Reinold defines it as the body’s ability to perform a task without compensation. Ever tried a bicep curl with a weight that’s a little too heavy and found your hips and back bending and swinging? That’s the body compensating for a lack of strength, bless its heart. But when form goes down the drain in an attempt to lift a lot of weight, the body is at greater risk for injury. That’s especially true when it comes to squats.

There’s a huge range of issues that might contribute to poor mobility, but he emphasizes the importance of flexible ankles, hip flexors, and knees. If any part of the squatting motion feels tight, but doesn’t cause any pain, there’s nothing wrong with trying to improve mobility on your own:

“Try lying on your back, bending your legs, and going through a squatting motion. If there’s tightness in a muscle group that keeps the movement from being executed perfectly, that can often be fixed with the right stretches, massage, or a self-myofascial release technique like foam rolling or using a trigger point ball.”

2. Engage your muscles.

After a full body warm-up that includes dynamic stretches, it’s important to remember to engage your muscles as the squat is performed. The heavier the weight, the more important it is that the abs, shoulders, and upper back stay engaged, creating a stable base for the weight. Flex the thighs, squeeze the butt, tense the stomach, and, in the case of back squats, activate the upper back by pulling down on the bar. This helps stabilize the body and keep the body from compensating by making sure that all the right muscles are doing their part.

     The Takeaway

Some people will naturally have better mobility and stability than others. That’s why there’s no one size fits all approach to strength training, and why for some of us, deep squats aren’t on the table. Nonetheless, they’re worth aiming for: Deep squats are an incredibly valuable tool to build strength and lose body fat, and the steps we’ve outlined are holistic—better mobility, posture, strength and flexibility will benefit every aspect of your fitness.”

Now, go improve your squat and get prepared to go deep.  If you have time check out additional reading at schwarzenegger.com on Hacking Your Squat .
TBear

Warm Up:
Two Rounds
2 lengths of Samson Lunge
20 Russian Swings
5 Goblet Squats (w 10 sec hold in hole)
10/10 KB Rows 

Strength: Back Squat – Day 3 (is a push day) – this will repeat every 3 squat days
5×4 Back Squats @ 60,70,80,90%
3 RepMax (@20+lbs/10+lbs on top of your last 90% 5RM)  
1×8@80% of 3RM

Workout: “Upside Down from .com”
For Time Complete (20 min max)
8 to 1 L-Pull-up’s*
1 to 8 HSPU’s
Alternating the exercises down in reps (8,7,6…to 1) from L-Pull-ups*
and up for HSPU’s  (1,2,3,….to 8)

POST Progressions in the notes section of workout tracking.
*(L-Pull Up progression = 1 Strict Pullup and 5sec Seated Static Floor L-Sit/leg raise hold) …so I guess some will have 36 reps of 5 secs (overall 3min of floor L). You can sub 2 or 3 reps at a time if you wish rather than going back and forth.

We’re still looking for you ‘The Community’ to come and join the coaches and apprentices of MadLab in a good ole fashion game of Curling Canadian Style.  Get out of your comfort zone and come play!  It’s much like going out for a little bowling, badminton or a game of darts with friends.  A little more about strategy, balance, accuracy and clothing style than work capacity.

My family has curled since I was a young child and still play today.  They have $100 brooms, $300 shoes, sweaters and jackets specifically made for the sport and hundreds of bonspiels between them all.  And yes I played a jr. co-ed season when I was 15. Came 2nd.  Since then, I’ve been all over the last 2 olympics where Canada won some serious medals and us, as friends watched the finals in bars like we would watch a Canucks game.

So we are going to play a friendly game this Saturday afternoon at 4pm. We have curling coaches to help us learn the sport, most of us have never curled!  So it will be a hoot!   The Skip – should be the engineer or strategist like Patty, Marylyn, Reto, or The Pup and maybe someone like you.  Then, we need good balance people that can sweep and lean their body weight into a broom while shuffling and sliding to get a rock into the house to score.  

My coles notes – Basically you’re throwing a 40lb granite stone, 140 feet or so into what they call “the house” where this bullseye (4 foot circle) is, surrounded by a 8 foot and 12 foot  scoring circle.  Anything outside is worth no points.  The thick Red Line is the hog line.  You must release your throw before the first one and get the rock past the 2nd for it to be in play.

8 stones are thrown from each team of four each end.  

We alternate back and forth taking out “guards” or curling around a stone and hide inside the circles for a chance to score.

Closer the better- and at the end – the closest stone (or matching stones) to the button scores point(s).  Skip gets to throw the “Hammer” (last stone), which can turn the score of the end.
The left yellow just came in HARD above is going to take out that red or two score a win the end.

We play 8-10 rounds (“ends”) and then declare a winner.

The sweepers can help the stone go further (10 to 15 feet for the pro’s) and reduce the amount of curve, but you can never slow the stone so, go easy tough guys – no dropping sweater yarn in front.

You start in the hack to basically push yourself and the stone out at the right speed you want. If you push it or spin it at the end of your delivery everything becomes less accurate overall. Your Skip/Coach/Instructor will give you a direction to start and either a in-curve or out curve grip on the handle which you’ll have to gently let spin out of your hand.  Again – bring proper curling attire (ie cool pants and ugly sweater). And we will head out after for a little post game fun

Tbear

Classic Warm Up:

Three rounds with a partner
20 Medball Sit-ups
20 Sprawl Ball 

Skills:
Learn a little about the perfect Thruster (keep your team to an avg 70%max Thruster)
Find the right band (if needed) to get 3-5 CTB Pullups in a row, minimum.  Range of Motion is the focus here.
Same with Dips (Biceps to Ring is the standard today)

Workout:
In teams of three, alternating complete rounds, complete as many rounds and reps as possible
15 Minutes:
9 Burpee Box Jump-Overs (24″/20″)
9 Thrusters* (135/85 lbs)
9 Chest-to-Bar Pull-Ups
Rest 5 minutes and then…
Continuing in teams of three, alternating complete rounds, complete as many rounds and reps as possible
15 minutes of:
3 Burpee Box Jump-Overs (24″/20″)
3 Push Press/Jerk* (135/85 lbs)
3 Ring Dips

*Big Boy Teams can add 20lbs to the bar (200+ Thrusters & Push Press)

You asked for more FUN and more LEARNING here at MadLab…. and so you shall HAVE IT!

This Sunday, the Christine Girard Olympic Lifting Seminar will be running from 8:30am-3:30pm in the small room. There is still room if you would like to get better at your Clean & Jerk, & your Snatch.  *Classes on Sunday will run as regular in the main room.

Next Saturday, the 28th, we are hosting our first Curling Bonspiel! This is a cheap ($15), fun, physical, and family event for everyone. Bring a friend who isn’t in MadLab… bring a ringer who can curl. 😉  4pm-6pm.

There will be an hour of curling instruction, and then a bonspiel in which teams of 4 will try to best each other in this classic sport. You can come as a team, or you will be divvied up once we all arrive.  (Flasks should be considered mandatory.)

The theme of the day is Old School Curling. So dress accordingly… I want to see plaid and puffy pants galore!

Lastly, we are hosting our first ever Surf Trip May 21-24th in Tofino. You’ve probably seen the posters around the school, but stay tuned next week for details. This will be the first event to kick off our 10-year Anniversary. This is gonna be EPIC!

Why else do we join a community like MadLab for other than to learn, have fun, stay fit, and be active throughout every stage of our lives. We’ve been listening, and now it’s your turn to participate.

Learn. Play. Have Fun. Repeat.

Other events:
T-Bear, Cj, Tom Client Meeting, Friday February 20th, 7pm
Whole Life Challenge Wrap-Up Party, March 14th

~Squad

Friday:

WarmUp: Andys Choice

Tech:
5×1+1 Hang power clean + Power clean
(5 Rounds of 1 hang power clean followed by a touch and go power clean – think 60-80% of 1RM)

Workout:
Compare to Jan 1st 2015

“Get as Far as You Can”

3 min on 1 min off, 5 rounds, pick up where you left off each round

50 Wallballs, 20/14
50 Double-Unders
40 Box Jumps, 24/20
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 cleans 135/95
20 shoulder to overhead 135/95
10 muscle ups

Saturday:

Warm Up:
10 min of:
Slow Banded Good Mornings(10)
X-Band Side Steps(20/20)
10 Ring Rows
15 Jumping Squats

Tech:
Dowel Hinges for those who are challenged
Deadlift
3×5
followed by a heavier
2×2

Workout:
“Diane”
21,15,9
-DeadLift (225/155)
– HSPU’s*

*Use pike HSPU for progressions – no double Foam Pads – work the full range of motion.
TBear

Canadian Sport for Life wants to improve the quality of sport and physical activity in Canada.

I love their model for addressing Long Term Athletic Development (LTAD).

Here is a quick overview:

Goal – Physical Literacy

Its important to develop physical literacy before puberty so children have the basic skills to be active for life.
Physical literacy also provides the foundation for those who choose to pursue elite training in one sport or activity after age 12.

Stage 1: Active Start (0-6 years). Starting early improves brain function, physical coordination, gross motor skills, and posture and balance. Physical activity should always be fun and part of the child’s daily life.
Stage 2: FUNdamental (girls 6-8, boys 6-9). Children should participate in a fun multi-sport environment to improve their fundamental movement skills through well-structured programs and informal play.
Stage 3: Learn to Train (girls 8-11, boys 9-12). More time should be spent training and practicing skills than competing. Inappropriate or premature specialization may be detrimental to later stages.

Goal – Excellence

Elite training is needed for those who want to specialize in one sport and compete at the highest level, maximizing the physical, mental and emotional development of each athlete.

Stage 4: Train to Train (girls 11-15, boys 12-16). Athletes are ready to consolidate their basic sport-specific skills and tactics. To maximize their long-term potential, winning should remain a secondary emphasis.
Stage 5: Train to Compete (girls 15-21, boys 16-23). Athletes enter this stage if they have chosen to specialize in one sport and excel. Formal competition becomes more prominent in annual periodized training
Stage 6: Train to Win (girls 18+, boys 19+). Medals and podium performances are the primary focus. They must now train to maximize and maintain their competitive performance at the highest level.

Goal – Health

Lifelong participation in competitive or recreational sport or physical activity.

Stage 7: Active for Life (any age participant). Athletes pursue sport and physical activity for personal satisfaction, fitness and health.

The LTAD an inclusive model with a long term (lifelong) approach to athletic development.
For more info about the LTAD, its stages and their training guidelines, check out Canadian Sport for Life.

Andy

4th Day into New Cycle (2nd Back Squat Appearance) – Warm Up (8 min):
(2 Rounds)
8/8 single leg RDL
15/15 banded X walks
2 min glute bridge hold

Skills and Strength Work (25min):
A1 – 6 Rounds of 3 Reps – Back Squat (Increasing weight each round but a lighter sub maximal day – 50,60,70,70,80,80% of 5RM)
A2 – 6×2 Power Snatch*
* Single Arm Dumbbell Snatch for those with challenging range of motion overhead (consider a split snatch here as well)

Workout: EMOM for 16 minutes
“Snatch your Pistols”
Even Minute – 3 Power Snatch*
Odd Minute – 3/3 Pistols*

*progressions – db hang for snatch, roll to pistol from candlestick off our new mats(It’ll give you 6″ booster to the floor as well.)

Optional Finisher:
“So Fun” – 30-25-20 unbroken wall balls
– then roll and mobilize

I just read this short article from Axon Potential, and wanted to share. Its about a quick psychology hack athlete’s use to influence performance.

You should check it out, but here is the gist:

“During a tough workout or a physical game, we get plenty of signals from our body that muscles are sore and the endurance wall is fast approaching…. our brain is wired to be overprotective and tells us the tank is almost empty when in fact we still have a reserve supply of energy remaining. By overriding this internal thermostat, we can surprise ourselves with an extended performance level.”

Research suggests, the nature of an athlete’s ‘Self-Talk’ plays a huge role in determining that athlete’s experience.  That goes with out saying, but Professor Marcora found that this internal dialog influences output as well.

Personal experience bares this out.

I’ve been rowing 4-6 days a week for the last 3 months. These sessions are very structured (work time, rest time, rounds, and output are all prescribed), and are often repeated, so I have a lot of comparative data.

In many of these workouts (especially the ones targeting lactate tolerance), there’s often a moment of panic, when I’m about to be overwhelmed (It feels like I’m wrestling an octopus… while juggling vomiting babies).

I’ve found, when things turn ugly:

Rate of Perceived Exertion is lower, Heart Rate is lower, and Wattage is higher during sessions when I tell myself “I can do this”, or “I’m strong” VS. identical sessions when I let my head wander off into all sorts of dark places.

Just like buttering toast, this new-age stuff can work for you.

So, when you’re hip-deep into today’s workout, pay attention to the conversations you have with yourself.

Andy

Warm UP:
90-90 with Press (DB external abduction at 90 degrees then external rotation followed by a press (light weight to start)

Tech:
4×5 Shoulder Press
In between sets 4×5/5 Banded Shoulder Press

Workout:
“Burpee Toes”
20 Burpee TTB
400 m Run
20 D-Ball Slams
200 Double-Unders (or 6 mins of attempts)
20 D-Ball Slams
400m Run
20 Burpee TTB

MadLab has a way of getting you ‘unstuck’ when you start. It certainly pushes the comfort envelope–and that is a powerful thing that transfers over into your life.

But, are you stuck?

This Sunday, Olympic Bronze Medalist Christine Girard will be hosting a 6 hour Olympic Lifting Seminar. (8:30am-3:30pm) If you’re feeling a little ‘Stuck’ in your lifts, THIS is the fastest solution.

Consider this…

Maybe it’s time to get off the escalator, and get a little help for yourself.

Lifting faster, cleaner, heavier, and prettier is definitely a worthy goal.

Olympic Bronze Medalist, Christine Girard
Sunday, February 22nd 8:30am-3:30pm
OLY Technique, Skills & Drills
Snatch, Clean & Jerk
$200 MadLab members
$250 non-MadLab members

We’re transitioning from our first 6 week cycle of the new year into the next.

 You’ll now experience a focus on:          

• Back Squats
• Power Cleans
• Shoulder Press
• Gymnastic L’s, Hollows and Handstands
• As well as doing the 2015 Open Workouts on every Friday starting Feb 27^th. Thursday workouts will be more gymnastic skill based which will ensure your not smoked for Fridays Open WOD.

We’re going to utilize the “MADCOW” Intermediate Strength Program. It has the same lifts as StrongLifts5x5, but with lower volume, and different rep scheme.

Basically MADCOW introduces 3 modifications to optimize recovery from the increasingly stressful workouts (recovery is vital for strength gains)

No more 5 sets of 5 with the same weight.

Instead you’ll do ramped up sets: increase your weight every set like when you warm-up and finish with a heavy set of 5 reps (1×5). Ramped up sets are easier than 5×5 which we at times have trouble completing within the class.

You’ll no longer add weight at every squat session.  The first 3 exposures are at the same weight you will increase the weight on the 4^th , 7^th, 10^th etc…squat days –usually you’ll lift 5-10lb more than the previous 3 squat days. 

No more heavy Squats 3x/week instead the middle of the three is a light Squat day where you’ll be Squatting less weight than on 1st and 3^rd day. This lighter day provides you extra physical and mental recovery for the 3^rd day.

You can read more and download a excel spreadsheet where you can enter you current 5RMs to chart your whole program: http://stronglifts.com/madcow-5×5-training-programs/

Hope you enjoy the next 6 weeks,
TBear & Tom

Warm Up: 

X-Band Side Steps (20 each way)
20 Good Mornings
Adductor stretch on Box

Tech:
5×5 Back Squat (work up to your 5 Rep Max)
In between sets
5×5 Gluteham Raise

Workout:
“Cindy Runs a Mile”
5 Rounds of Cindy (5 Pullup, 10 Pushup, 15 Squats)
Run 1 Mile
5 Rounds of Cindy

Stay tuned for some Chesty Tipstevez in tomorrow’s video post. Make it down to the gym tonight for our Town Hall Meeting; 7pm.

Dave Tate has been involved with powerlifting for nearly three decades as a world-class participant, coach and consultant. He has logged more than 10,000 hours of strength consulting with professional, elite and novice athletes, as well as with professional strength coaches and written more close to 500 articles for magazines and prominent websites. Dave holds elite status in powerlifting (in three weight classes) with best lifts of a 935 squat, 740 deadlift, 610 bench press and a 2,205 total.

When I first jumped into this movement culture, this was the guy; when it comes to powerlifting, Tate knows best. He holds true to the badass Coach who has taught and learned thousands of lessons within the sport. He is one of the main inspirations to my obsession with getting people tighter; if you think your tight enough, you’re not.

Squat Mistake #1 – Thinking its not technical and simple

Squat Mistake #2 – Not setting up TIGHT from head to toe.

Squat Mistake #3 – Not arching the bar out of the rack.

Squat Mistake #4 – Not starting with a arch and ass back

Squat Mistake #5 – Pulling air into your chest and not belly

Squat Mistake #6 – Looking up instead of driving head and traps into the bar

Squat Mistake #7 – Not spreading the floor and pushing knees out.

Squat Mistake #8 – Sitting down instead of back

Squat Mistake #9 – Moving hips first out of the hole. The head and chest must move back first  t

Squat Mistake #10 – Not using compensatory acceleration on the concentric phase.

Squat Mistake #11 – Looking down when the lift gets hard. When it gets hard drive head into the bar.

Squat Mistake #12 – Not using a box squat in one form or another.

Squat Mistake #13 – Not squatting with people stronger than you.

Squat Mistake #14 – Thinking there is a huge difference between squat training for raw vs geared.

Squat Mistake #15 – Not having an honest person watching your depth

Squat Mistake #16 – Slacking on training your core.

Squat Mistake #17 – Being a p*ssy that is scared of big weights.

Squat Mistake #18 – Not rotating bars – this can allow for same volume and intensity with a reduction in workload

Squat Mistake #19 – Thinking you know it all when you don’t know “squat”

Here is some passion from the man himself, Check the video out at 4:47 in…

Chesty

Friday

Warm-up: Andy’s Choice

Strength: 25 minutes

6 x 3 Box Squat

6 x 2 Power Clean

Conditioning:

AMRAP 14 of:

3-6-9-12-15…as high as possible of:

Power Clean, 135/95
Box Jump Overs, 24/20 (land on the box and step over to the other side)

Optional Finisher:

EMOMT x 5 min: 30 seconds hollow hold

Saturday

Warm-up: 15 minutes

Light 400 meter run or row
3 minute Glute Bridge Hold
3 minute hip stretch
3 minute ankle stretch
15/15 Banded Shoulder Press
Harder 400 meter row or run

Strength:

1 RM Squat Clean Thruster – 15 minutes to work up to a max

Conditioning: 8 minute time cap

21, 15, 9

Thrusters (95/65 lb)
Toes to Bar (or V-snaps)

Finisher: 5 minute EMOM: 30 sec plank hold (with weight if possible)