Updated: Apr 26, 2023
Warm up
1 minute row 10 banded goblet squats
10 banded kb deadlifts
10/10 single arm row
10 kb over burpees
Strength
Power clean-Work up 5 reps at 70% of your heavy 2 or build a heavy 7
Conditioning
3 Rounds For Time
5 power cleans 75% of heavy 2
100 meter front rack carry 53s/35s
50 ft bear walk
Then
Power clean-Max reps at 80% of heavy 2
Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...
WARM UP Worlds Greatest Stretch 10 Second L- Hang 20 Second Plank 1o Strict Hanging beg Raises 20 Second Side Plank 30 Second Wall Facing...
3 RFT: 500m Ski/Row 100ft KB Lunge (35/20 x 2) 100m Farmer Carry (53/35 x 2) 1000m Run *Accumulate 300ft Sled Push or Pull throughout
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