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 (75/55) + max rep burpees for remainder of minute
2) 10 Hang Clean + max rep burpees for remainder of minute
3) 10 Hang snatch + max rep burpees for remainder of minute
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 15:
15 Ball Slam
15 Ring Row
10/8 Cal Ski
* scale reps as needed