Prep

Equipment required: Foam roller, light band, light KB, barbell

1) 1 Round:

– 30s each Three-way Thoracic Spine Foam Roll

2) 2 Rounds:

– 5 each Tall Kneeling KB Halo

– 5 Superman Rows

– 5 each Banded Bird Dogs

– 5 each Thoracic Rotations

4) 2 Rounds:

– 5 Snatch Grip Rows

– 5 Power Snatch

– 5 Overhead Squats

A.

6 Rounds With A Partner

6 Squat Snatch (135/95)

12 Cal Bike

18 Lateral Box Jump Step Overs (20/14)

100 Meter Farmer Carry

– Goal: Challenging effort, splitting all work evenly. Your choice of weight for the carry

Rx+: (165/115)

L3: (115/75)

L2: (Squat Cleans 95/65)

L1: (24 total DB Snatch 25/15) (Lateral Box Step Over)

TIME CAP = 35:00

– Farmer Carry Alternate:

Farmer March 60s HEAVY

B.

Recovery

5:00 easy pace Bike, Row, Jog etc

C.

Cooldown

Pick 1-2 from the list below

– Pigeon Pose – 60s each

– Scorpion Stretch – 60s each

– Lizard Pose – 60s each

– Prayer Stretch – 60s

– Adductor Rock back Stretch – 60s each

(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)