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 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