1.) 50 Hang Alternating Full/Power Cleans 115/85lb
40 Burpee alternating Strict/Kip Pull-ups
30 Alternating Strict/Kip Handstand Push-ups
20 Alternating arm Dumbbell Snatch 75/55lb
10 Alternating Strict/Kip Muscle Up
40 Burpee alternating Strict/Kip Pull-ups
30 Alternating Strict/Kip Handstand Push-ups
20 Alternating arm Dumbbell Snatch 75/55lb
10 Alternating Strict/Kip Muscle Up
2.) 100 Sledgehammer Swings or Max Effort Unbroken Sledgehammer Swings
3.) 5 rounds
10 Hip Extensions, last hip extension can go right into first GH Raise
10 GH Raises
Note: If unable to do GH Raises as prescribed do 5 rounds of 10 Hip Extension GH Raises. We will demo it for you in class.
4.) Row Session:
Warm up 15 minutes
5 x 500m As fast as possible at s/m 28, 30, 32 , 34, 32 per 500m set, 3 minute rest between each set
Cool down 15 minutes
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Nate Hall
13:50
Rx cleans/40 2 air squat strict PU's/60 push-ups/30# db snatch/10 ring rows
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