15 band pull aparts or bent over flyes
10 reverse hspu shrugs or plate shrugs
10 shoulder rotates each arm (light)
10 snow angels w/ a Y shrug (light)
30 foot hs walk or 20 count hold or 30 count overhead weight active hold
then bike or row 3 minutes
start ~60%
50-40-30-20-10
Double-unders
Sit-ups
honey badger “400” jog
bear crawl down/back in reverse
alternating groin stretch 6 each side w/3 count
runners stretch 5 each side w/5 count
wide base 5-4-3-2-1 push-up
shoulder stretch 30 count each side
For Time:
15-12-9
Front Squat 135/93
Hang Power Clean 135/93
C2B pull-up
Move deliberately through:
15 Strict Pull Ups or ring rows or both
30 Empty Bar Thrusters
30 Ab Mat Sit Ups
30 supermans
15 Strict Pull Ups or ring rows or both
no oly shoes, belts or sleeves. use the same weight for all sets. focus on clean, solid reps.
3 Rounds For Time:
15 Power Snatch 115/75lbs
15 Burpee Box Over 24/20″
20 jumping jacks
20 swinging jacks
jog down, back in reverse x3
15 jumping jacks
15 swinging jacks
high knees down, back in reverse x2
10 jumping jacks
10 swinging jacks
butt kicks down, back in reverse x1
alternating groin stretch half way
inch worm w/push-up half way
runners stretch hip flexor stretch half way
3 count squat stretch, 3 count hamstring stretch x10 each
30-20-10
Thruster 95/63lbs
Run food4less lap after each set
long bear crawl + 5 air squats
lunge steps
long bear crawl + 10 air squats
lunge steps in reverse
long inch worm + 15 air squats
runners/hip flexor stretch half way
alt. groin stretch half way + 10 push ups
duck walks half way + 10 push ups
alt. groin stretch half way + 10 push ups
80 Kipping HSPU for time:
After each break complete 40 Double Unders
scale will be 80 CHEST TO DECK push-ups w/ feet on 45lb plate: keep LEGS/KNEES off the ground.
EXTRA CREDIT:
5x500m row w/90s rest
