Prep
Equipment required: Foam roller, light band, barbell
1) Oscillatory Foam Roll Lats x 60s each
2) 3-Way Banded Shoulder/Lat Stretch x 30s each position
3) 10 Russian Baby Maker + Thoracic Rotation
4) 3 Rounds:
– 6 Power Snatch
– 6 Overhead Squat
– 10 Scap Pull-ups
– 10 Kip Swings
A.
With A Running Clock With A Partner
0:00-10:00
Max Rounds of:
20 Overhead Squat (95/65)
20 Toes to Bar
10:00-20:00
Max Rounds of:
16 Power Snatch
16 Pull-ups
20:00-30:00
Max Distance 50 Meter Single Arm Front Rack Carry (53/35)
Rx+: (115/75) (C2B Pull-ups)
L3: (75/55)
L2: (65/45) (Hanging Leg Raises) (Band Assisted Pull-ups)
L1: (35/26 Goblet Squats) (Reverse Crunches) (Barbell Rows for Pull-ups) (DB Snatch 30/20)
Score = total rounds/reps + distance Carry
B.
3 x 10 3s down. Rest 60s