1. Strength
In 20:00, complete:
6 Rounds:
3 Front Squats @ 80% (off the deck)
9 Toes To Bar
2. Fitness
12:00 AMRAP:
50 Double Unders
10 Pull-ups
15 Pushups
Extras:
1. Power Cleans
5-4-3-2-1 (Heavy Singles) (Drop and reset for every rep)
&/or
2. 10KM Bike
Warm up 2 Rounds 10 Banded Face Pulls 10 Scap Push-Ups 10 Scap Pull-Ups 2 Wall Walks -Into- AMRAP x 6 MINUTES 100m Run 10 Push-up to Pike :20 Pike Hold 10 Kipping Swings :20 Hollow Body Bar Hang Ski
Warm up 2 Rounds 10 PVC Shoulder Dislocates 10 PVC Behind the Neck Press 10 PVC Hip Muscle Snatch 10 PVC OHS -Into- 2 Rounds 5 BB Hip Muscle Snatch 5 BB Behind the Neck Press 5 BB Snatch Balance 5 BB