Fitness

1)    12:00 Working Between:

  • 5 Plate OH Wall Squats @ 55X1 Tempo (25/10)
  • 30s Swaying Lat Stretch on Rack x Side
  • 5 Wide Stance KB Goblet Squats @ 55X1 (35/25)

2) 10:00 EMOM of: Hang Clean x 3 (don’t drop bar) + Push Jerk x 1

3) Complete 4 Rounds AFAP of:

  • 50m Bear Crawl
  • 10 Push-Ups
  • 50m Bear Hug Farmer Walk w/ Keg or SB
  • 20 Band Pull-Aparts

Competitors

See board in gym

Fundamentals

1) Lecture and Movement breakout- Dead Lift and Lunges

2) Technique Work: Double Unders 

3) 5 rounds for time of:

  • Dead Lift x15
  • Lunges x10 on each leg
  • 50 single unders

Travelers

  • Run 200 M
    20 Burpees
    Run 200 M
    20 Handstand Pushups
    Run 200 M
    20 Hollow Rocks
    Run 200 M
    20 Handstand Pushups
    Run 200 M
    20 Burpees

 

Athletes

See board in gym