1. Warm-up
2 Steady Rounds:
20 Banded Good Mornings
15 Pull Ups
1k Bike
2. Strength
Power Olympic Lifting Total
Find 1RM Power Snatch
Find 1RM Power Clean + Push Jerk
3. Met-Con
For Time
50 Burpee Box Jump Overs 24/20″
40 Overhead Squats 155/105lbs
30 Bar Muscle Ups
——–Optional——–
4. Accessory
Misfit Athletics Handstand Walk Test
Complete 2 Laps of the handstand walk course:
25′ Handstand Walk Forward
15′ Handstand Walk Sideways (leading with right side)
25′ Handstand Walk Backwards
15′ Handstand Walk Sideways (leading with left side)
Keep track of total time, and the number of times you come down.
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