Warm Up
3 rounds
30 seconds cardio of choice
30 seconds med ball cleans
30 seconds scap push-ups
30 seconds prayer stretch (or any other lat stretch)
30 seconds penguin jumps
TGU demo/progressions/teaching
TGU warm-up/practice/form checks
Strength
Every 2 minutes on the minutes x 5 rounds
Turkish get up x 2 reps per side building weight each set
WOD
Competitive:
5 Rounds
21/16 cal air bike
7 cleans (160lbs / 110lbs)
Performance:
5 Rounds
16/12 cal air bike
7 cleans (115lbs / 80lbs)
Lifestyle:
5 Rounds
11/8 cal air bike
7 cleans (80lbs / 55lbs)