WARM UP
3 Rounds:
- 3 Negative Pullups (3-3-1)
- 5 Negative Pushups (4-2-1)
- 7 Hollow Rocks
+
5 Min Coaches Choice General Mobility/Active Dynamic
PART I.
4 RFT
- 1L SA KB OH Walking Lunge – R
- 15 Barbell Cleans
- 1L SA KB OH Walking Lunge – L
- 100M Plate Farmer Carry
-then rest 3:00
-then-
2 RFT
- 9 Power Snatch
- 12 Bar Facing Burpees
- 15 Butterfly Sit-ups
PART II.
Max Effort 4 Rounds Of:
- 400M Run (1.5 x around)
- Rest 2:00 after each run