Warm Up: 400m or down and backs
2 Rounds:
- 200m Row
- 20 Banded good mornings
- 20 Band Pull aparts
- 20 Plank Shoulder Taps
Performance:
EMOM x 20 minutes:
1) 10 Sumo Deadlift (95/75)
2) 10 Hang Clean
3) 10 Hang snatch
4) Rest
* score = total burpees
Fitness:
3 rounds for quality:
- 10/10 Banded Row + 7-10 DB Strict Press
- 30 sec pillar plank or Wall Sit
- 10 Kb Deadlift
- 1:00 Bike 40 - 60rpm
EMOM x 10:
- 15 Ball Slam
- 15 Ring Row
* scale reps as needed
Cashout: = Coaches Choice
Strength:
Back Squat = 5 x 5
1.5 Squats (All the way down, half up, down again, then up) 4 x 5
Hamstring Curl (GHD Machine or HamCurl Machine) 3 x 10
Walking Lunges 2 x Max Lunges