18.4 Live Announcement – Join us tonight at 8 pm to watch newcomer Stephen Burroughs go head-to-head with Matt Delockery in our first Rx showdown.

Sir, Yes, Sir!! – Not only is Cope leading the charge for the 6 AM Crew, he’s now commanding the 170th MP BN. Congratulations!!!

I took Command of the 170th Military Police Battalion yesterday. I was able to do so if front of family, close friends, colleagues and my Soldiers. It is an awesome responsibility that I won’t take lightly.

A post shared by Cope (@copeland__j) on Mar 12, 2018 at 11:44am PDT

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups

3x
1/1 Getups
10 Swings
30 Second Handstand
30 Second L-sit (or knee tuck for lower levels)

L0/1 – if you can’t hold a handstand, substitute Downdog hold with feet elevated on a box/stall bars

Strength

25 Minutes

Levels 2-4

Barbell Clean Progression
Then:

6 Sets
3 Power Clean and Jerks
30/30 Side Plank
30 Second Downdog Stretch
Rest 60-90 seconds

L2 – HANG Power Clean and Jerk (from knees)

Levels 0/1

6 Sets
6/6 Single KB Russian Step-ups
6 Double KB Push Press
30 Second Plank with Shoulder Taps
Rest 60 seconds

Accessory

3x
40 yd Kettlebell Waiter Walk R/L
30 Bicycle Sit-ups (pause when elbow touches knee)