T-Spine Mobility (No Measure)
Hip Flexor Mobility (No Measure)
Metcon (Time)
60 Cal Row
30 Cleans 135/95
50 Cal Row
20 Cleans 135/95
40 Cal Row
10 Cleans
Warm-up
Jump rope
Pivot Lunge
Pike Push-up
RKBS
KB Press
Metcon 1 Prep
2 rounds
X15 dubs
X10 KBS
*build in weight and skill
Metcon 2 Prep:
Strict HSPU Range Test
Front Rack Lunge (Build in Weight, alternate legs.
Metcon (AMRAP – Reps)
Tabata
Dubs
KB Snatch
*Circuit fashion.
Metcon (AMRAP – Rounds and Reps)
Amrap 9
Strict HSPU
X9
Front rack Lunge x20
135/95
Shoulder Press (5-5-5-5-5+)
Hotel Hell (Time)
100 Hang Squat Clean Thrusters 35/25 KB or DB
5 Burpee emom