Fitness

1A) Deadlift: 3-3-3-3-3
1B) Broad Jumps: 3-3-3-3-3
2) Max Unbroken Toes 2 Bar: 2 Sets w/ 2:00 rest btwn
3) 15:00 AMRAP of:

  • 2 Wall Walks
  • 4 Pull-Ups
  • 8 OH KB Swings (55/35)

 

Competitors

1) Hang Squat Clean 5 x 3 w/ 90s rest

2) 20:00 EMOM Alternating Movements of:

  • 10 Burpees
  • 1 Bear Complex AHAP (1 Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press)

3) Handstand Walk: 5 x Max Distance

Fundamentals

1) Lecture: Clean
2) 15:00 of Clean Work
3) 5:00 Max Calories on Rower
4) 3 Rounds NFT of:

  • GHR/Razor Curls x Sub-Max
  • Hip Flexor Stretch x 30s (each leg)

Traveler’s

  • Run 800 M
  • 30 Spread Eagle Situps
  • 50 Alternating Pistols
  • 30 Spread Eagle Situps