2 sets 200m row 10 v-ups 10 air squats tempo 3131 10 walking knee hugs 5 strict pull ups
In 15 minutes or less, build to today’s “heavy”… Front Squat x 1 rep
The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.
20 minute time cap for RX and Scaled NO CAP FOR RX+
2000/1500 Meter Row 30 Pull-Ups 400 Meter Run 30 Toes-to-Bar 150 Double Unders 30 Burpees
RX+ Two sets for times of: 2000/1500 Meter Row 30 Chest-to-Bar Pull-Ups 800 Meter Run 30 Toes-to-Bar 150 Double Unders 30 Burpees Rest until the running clock reaches 25:00. DO IT AGAIN!
Rear Delt Warm Up Two sets of: T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) I Raises x 10 reps (face down, raising straight arms in front)
Hang snatch + OHS warm up
Every 2 minutes, for 16 minutes (8 sets): Hang Snatch + Overhead Squat Build to heavy
Four rounds for time of 6 Power Cleans (185/125 lbs) 12 Toes-to-Bar 15 Box Jump Overs (24″/20″)