Warm-up
1000m or 4 min easy row
then…
3 Sets of Naked Bar Warm-up
5 DL
5 High Hang Power Clean
5 Front Squats
5 Push Press
5 Back Rack Thrusters
Metcon
Metcon (Time)
For time:
3 rounds
15 DL (135/95)(Rx+ 185/125)
15 Pull-ups
Into…
2 rounds
12 Power Clean
12 C2B
into…
1 round
9 S2OH
9 Burpee C2B (Rx+ Bar MU)
*12 min cap
Accessories
12 min ALT EMOM
Station 1: 30 second RKC Plank (Flex every part of your body)
Station 2: 15 V-Ups
Station 3: 30 second Hollow Hold
Station 4: 20 Weighted Russian Twists (10 each side – 25/15 lbs)
