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Prep

Equipment Required: Medium band, foam roller

1) Foam roll wherever you need it x 60s each side

2) 3 Spiderman Lunge each

3) 3 rounds:

-5 Yoga Push-ups

-5 each Thoracic Rotations

– 10 Banded Front Squat

4) Barbell Warm-up Clean

A.

4 Rounds With A Partner

100 Meter Farmer Carry (70/53)

30 Hang Power Cleans (135/95)

100 Meter Front Rack Barbell Carry

– Goal: Split reps evenly

TIME CAP=25:00

L3: (62/44) (115/75)

L2: (53/35) (95/65)

L1: (35/20) (DBs 30/20)

B.

Recovery

EMOM 10:

ODD Min: 50s easy Row

Even Min: 50s easy Bike

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