Todd B. and his 240lbs thruster.
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Practice handstands for ten minutes.
2. Warm-up F: four rounds w/ empty barbell of deadlift x 3, power clean x 3, front squat x 3, press x 3, push press x 3, push jerk x 3 (5 min)
3. "Heisenberg" Every other minute of the minute for 20 minutes: Odd minutes: 2 Deadlifts Even minutes: x Push-ups
Competitors: deadlifts @ 85% 1RM, 15 push-ups
CrossFitters: deadlifts @ 75%, 10 push-ups
Novices: warm-up to a reasonably challenging double, then repeat. 7 Push-ups.
4. August mobilizations: - Super front rack - Banded triple bully - Glute smash - Olympic wall squat