Warm Up
2 Rounds
- 10 Wallslides
- 10 T Push Ups
- 10 Ring Rows @ 21X1
Strength/Skill
4 Sets
- A1: Push Press x 8-10 reps – Rest 45 seconds
- A2: SA Bent Row x 8-10 per @ 2011 – Rest 45 seconds
- A3: Hollow Rocks x 20 seconds – Rest 45 seconds
MetCon
3 Rounds
Complete as many rounds and reps as possible in 3 minutes of:
- 5 Deadlifts (115/75)
- 5 Hang Power Cleans
- 5 Shoulder to Overhead
Rest 1 minute between rounds and pick up your count where you left off in the previous round. You will have one score at the end of the 3 rounds.
