Strength:
20 min to establish 1RM Deadlift
-Don’t repeat current PR!
Metcon:
5 Rounds
20 Abmat Situps with 45/25lb plate
10 Hang Power Cleans 95/65lbs
5 Strict Pullups (NO KIPPING! The rig will rip out of the ground and you’ll die for sure)
Accessory Work:
Every 1:30 for 7 rounds
50ft Torque Tank Push (no pulling)
Max effort handstand hold against wall, or when clock beeps
Mobility:
3 min lacrosse ball smash rear delts, per side
