Warm Up
2 rounds
- 10/8 cal bike (moderate)
- 15 sec sleeper stretch (each arm)
- 8 barbell bent rows (1 overhand, 2 underhand)
- 30 sec plank
Strength/Skill
EMOM 6 min
- 2, 2, 2 (strict press, push press, jerk) @ 50%
- 3, 3, 3 ( strict pull-up, kipping/butterfly, CTB)
Conditioning
- 800m run
- 10 hang cleans @ 155/115
- 400m run
- 20 pull-ups
- 200m run
- 30 ring dips
- 100m run
- 40 russian twist @ 20/14
EMOM 8 min
- 8 hammer curls
- 40ft SA DB walk (each arm)
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