Prep
2 Sets
Battle rope x 50 reps
High knee single Unders x 30 sec
Beast to alternating leg threw x 5 reps per side
Essentials
A.
3 Sets
Support hold on dip bar or rings x 30 sec
Rest 20 sec
Sorsean Hold x 30 sec
Rest 20 sec
Partner assisted Nordic Curl Negatives x 5-7 reps
On the 3 min Marks
B.
Teams of 2-3
For time:
Power clean x 60 reps
Front squat x 60 reps
Shoulder to overhead x 60 reps
C.
Mobility
Static Back x 3 min
Saddle x 90 sec
Seated straddle x 90 sec
Couch Stretch x 90 sec per leg
Fitness
A.
3 Sets
Support hold on dip bar or rings x 30 sec
Rest 20 sec
Sorsean Hold x 30 sec
Rest 20 sec
Partner assisted Nordic Curl Negatives x 5-7 reps
On the 3 min Marks
B.
Teams of 2-3
For time:
Power clean x 60 reps 135/95
Front squat x 60 reps 115/85
Shoulder to overhead x 60 reps 95/65
C.
Mobility
Static Back x 3 min
Saddle x 90 sec
Seated straddle x 90 sec
Couch Stretch x 90 sec per leg