Climb to a new 2RM using sets of no more than 3 reps before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 15 (Ex. 3, 3, 2, 2, 2… ).
2 x 3L, 3R @ as heavy as possible in each set
2 x 5L, 5R @ (up to) 50% of power clean 2RM
Rest as needed between arms and sets. When scheme is listed as “2 x 5L, 5R″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
And then, with a partner:
100 Medicine ball pass (Completed as either standard, burpee, or rocking chair pass, or any combination of- sets may be broken into minimum 10 reps)
50 Chin-up (One partner works while the other rests- no minimum rep scheme)
Sandbag shoulder– 2,500lbs. total (One partner works while the other rests- no minimum/ maximum weight/ rep scheme. Complete as quickly and move as aggressively as possible.)
Tasks may be completed uninterrupted and in order, or partitioned as directed and interspersed- Uninterrupted in order is the path the most experienced among you should choose. Strategize path prior to beginning to avoid time wandering. When rest is needed, keep it mindful, and keep it short.
And finally, also with a partner:
100 calories Airdyne
100 Hollow rock
Partners may work at the same time, but not on the same movement. Strategize and complete as quickly as possible. Hollow rock: No lazy reps. Developing strength in this non-glamorous hold insulates you for the things you actually enjoy doing- You should be thanking it.