Warm-up
Rock to Straddle x10
Scorpion x10
Banded External Rotation x10
2 rounds
Gymnastics
Chin-ups (4×6 (Negatives))
Ring Dips (4×6 (negatives))
Metcon (Time)
Run 200m
x15 push-ups
x15 Wallballs
x15 HSPU
rest 90sec
4RFT
Warm-up
0-5:00
Briefing
5:00-15:00
Wrist Mobility
Elbow Rotations
Power Clean Technique
Power Clean (3-3-3-3)
*Same weight
*Low catch but remain in the power with a 3 second pause.
*Focus on quality over weight
*Move as a complex-Touch and go
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#