Prep:
2 Sets:
10/side Shoulder CARs
50 ft Quadruped Crawl SLOW
+
Clean Practice

Fitness

A. Squat Clean + Front Squat

Build to a tough set in 12-15min

B. For Time:

1000m Row
90 sec rest
750m Row
90 sec rest
500m Row
90 sec rest
250m Row

15min Cap

Score is total time including rest.

 

Essentials

A. Squat Clean + Front Squat

Build to a tough set w/ perfect mechanics in 12-15min

B. For Time:

1000m Row
90 sec rest
750m Row
90 sec rest
500m Row
90 sec rest
250m Row

15min Cap

Score is total time including rest.