Warm Up 74 (No Measure)
25 of each with PVC:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
+
2 RNFT:
15 Banded Pull Through
10 Banded Side Step (/side)
Metcon (Time)
5 RFT:
10 Power Cleans @ 135/95
400m Run
**18 Min Time Cap**
Power Cleans should be done unbroken, or very close to.
Scale 1:
@ 115/75
300m Run
Scale 2:
Hang Power Clean @ 75/55
200m Run
Metcon (No Measure)
4 Sets of:
8-12 Double DB Pull Over
8-12 Skull Crushers
8-12 DB Bench Press
Rest 60-90 Sec
A beach, box, or the floor can be used to complete these movements.