Warm-up
3:00 Easy Bike
then..
3 sets
:30 Spider Stretch Each side
20 Banded Good Mornings
1 Wall Walk with :10 pause at top
then..
Metcon Prep
3 sets (increase pace each set)
5 Bar Facing Burpees
5 Naked Bar Hang Clean + Press
1 Wall Walk or short HS Walk attempt
Metcon
Metcon (Time)
For time:
50 Bar Facing Burpees
75 Hang Clean & Jerk (75/55)
10 Wall Walks (Rx+ 100′ HS Walk (25′))
Accessories
12 Rounds
15 Weighted Russian Twists (20/14)
:15 Rest
