TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

3 Rounds:
200m Run or 250/200m Row:
After each round, complete:
12 Hollow Rocks
12 Superman Rocks
24 Banded Pull-Aparts

2 Rounds:
5 Scap Retractions
3 Spiderman + Reach
:15s Deadhang Hold
3 Walkouts
3-5 Strict Pull-Ups

SKILLS & SPECIFIC WARM UP
Not for time, and at low intensity…
200 Meter Run (no bag)
1 Rope Climb
3 Squat Cleans
200 Meter Run (with bag)
1 Rope Climb
1-3 Squat Cleans

Load the bar for workout intensity. Followed by, a confirmation round at planned “workout intensity”:

100 Meter Bag Run
1 Rope Climb
3 Squat Cleans
50-100 Meter Bag Run

CONDITIONING 10.30

“Wreck Yourself”

For Time:
400m Bag Run
400m Run (no bag)
3 Chest To Bar, 9 Squat Cleans #52/38
400m Run
400m Meter Run (no bag)
6 Chest To Bar, 15 Squat Cleans
400m Run
400m Meter Run (no bag)
9 Chest To Bar, 21 Squat Cleans

CONDITIONING 13.30

Squat Clean Complex

5 Sets, OT3:00:
2 High Hang Squat Cleans
2 Hang Squat Cleans
2 Squat Cleans

“Wreck Yourself

For Time:
800m Wreckbag Run
3 Rope Climb, 9 Squat Cleans #61/43
800m Wreckbag Run
4 Rope Climbs, 15 Squat Cleans
800m Wreckbag Run
5 Rope Climbs, 21 Squat Cleans