A. “Annie”
For Time:
50-40-30-20-10
Double Unders
Sit-ups
B. Accumulate the following:
50 Heavy KB Swings
50 Banded Pull Aparts
50 Hollow Rocks
C. Stretch 10:00
2:00 Pigeon (per side)
2:00 Seated Forward Fold
2:00 Banded Lat/Shoulder (per side)
“Get Low” 3RFT: 800m Run then, 4 x 3 Power Clean (75/50kg) 6 Hand Release Pushups 9 Wall Balls (9/6kg) Flow = Run 800m, then do 4 rounds of 3 power cleans, 6 push-ups and 9 wall balls. This is one rou
1. Weightlifting Squat Clean 15:00 to build to a heavy single 2. Fitness For Time: (15:00 Cap) 15 Bar Muscle Ups 30 Toes To Bar 5 Squat Clean (60/45kg) 4 Squat Clean (70/50kg) 3 Squat Clean (80/55kg)