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Warm Up:  400m or down and backs 

2 Rounds: 

  • 200m Row 
  • 20 Banded good mornings 
  • 20 Band Pull aparts 
  • 20 Plank Shoulder Taps 

 

Performance: 
EMOM x 20 minutes: 

1) 10 Sumo Deadlift (95/75)  

2) 10 Hang Clean  

3) 10 Hang snatch  

4) Rest 

* score = total burpees


Fitness:  
3 rounds for quality: 

  • 10/10 Banded Row + 7-10 DB Strict Press
  • 30 sec pillar plank or Wall Sit 
  • 10 Kb Deadlift 
  • 1:00 Bike 40 - 60rpm

EMOM x 10: 

  1. 15 Ball Slam 
  2. 15 Ring Row 

* scale reps as needed 

 

Cashout: = Coaches Choice


Strength: 

  • Back Squat = 5 x 5

  • 1.5 Squats (All the way down, half up, down again, then up) 4 x 5

  • Hamstring Curl (GHD Machine or HamCurl Machine) 3 x 10

  • Walking Lunges 2 x Max Lunges