Warm Up
Hip and Front Rack Mobility
- 10 Goblet Squats @ 31X1
- 10 Dislocates
- 10 Ring Rows @ 2011
Strength/Skill
4 Sets
- A1: Front Squat x 4-6 reps @ 31X1 – Rest 60 seconds
- A2: Weighted Pull Ups x 4-6 reps @ 2011 OR 2-3 Negatives @ 60A1 – Rest 60 seconds
MetCon
In teams of 2, with only 1 person working at a time, alternate full rounds to complete 4 each of:
- 10 Deadlifts(50% of max)
- 8 Burpee Bar Hops
- 60m SA OH Carry (Heavy) – 30m Left, 30m Right
Post times and loads used to whiteboard.
