1) WARM-UP:
Stretch
Mobility: Iron Cross x 10 each
2 rounds:
MB Slams x 10
Russian Twists x 20
2) STRENGTH: Every 2 min for 10 min
Deadlift x 2 @80+%
DB Reverse Flys x 8
—2 min rest—
Max Rep Deadlift @70% of heaviest 2 rep
3) METCON:
AMRAP 5:
8/6 X Cal Row/Ski/AAB
6 x C2B (Rx+ Bar MU, Scaled Pullups/band/jumping pullups x 12)
6 x Hang Power Clean @135/95 (Rx+175/115, Scaled less than or equal to 115/75)
—1 min rest—
AMRAP 5:
8/6 X Cal Row/Ski/AAB
8 x Pullups (Rx+ C2B, Scaled band/jumping pullups x 12)
8 x Hang Power Clean @115/75 (Rx+155/105, Scaled less than or equal to 95/65)
—1 min rest—
AMRAP 5:
8/6 X Cal Row/Ski/AAB
10 x Ring Rows (Rx+ Pullups)
10 x Hang Power Clean @95/65 (Rx+135/95, Scaled less than or equal to 75/55)
*3 scores, one for each AMRAP