1. Warm-up
3 Steady Rounds:
12 Banded Good Mornings
10 Banded Glute Activation Each side
Run 400m
2. Strength
8 Rounds:
100′ Farmer’s Carry
AHAP
Rest as needed.
3. Met-Con
AMRAP 25 Minutes
50 Air Squats
30 Hang Power Cleans 95/65lbs
10 Strict Deficit Handstand Push-Ups 4/3″
——–Optional——–
4. AMRAP 12 Minutes:
Run 200m
18 Chest To Bar Pull Ups
(Must be done in sets of 6.)
Rest :30
5. Interval
5 Rounds:
10 Sandbag/D-Ball Cleans 150/100lbs
25 Push Ups
Rest :60
6. Accessory
Overhead Squat Bottom Position Hold
4 Rounds for Max Effort
95/65lb Barbell
Rest as needed.
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