Strength:
Bent-Over Rows
3-3-3-3-3
Metcon:
In teams of 2, I-go-you-go for 10 rounds (5 each):
12 Hang Squat Cleans (#52/35)
9 Front Squats
6 Lateral Burpees
(Time-Cap: 20min)
Endurance:
4 Rounds:
15 Burpee
30 Push Press (#20/15)
40 Walking Lunges
50 KB Swing (#20/16)
60 Situps
Run 400m
Competitors:
A.
Every 90s for 9min (6sets):
2 Power Cleans from blocks (knee height)
Start with 65-70% of RM1 PowerClean and increase by 3-5% every set.
B.
Handstand walk drills (15min)
C.
6 Rounds for time:
12 DB Deadlifts (#22.5/15)
15m Farmer carry
9 DB Hang power cleans
15m Farmer carry
6 DB S2OH
15m Farmer carry
D.
For time as fast as possible:
Run up the stairs
30 Burpees w/ high knees
Run back to the box
*Wear a 20/10kg vest