5.22.24. Renegade – 50:50

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