6 Chin ups
25ft Handstand Walk (100ft Bear Crawl)
15 KBs (USSR)
A. Strength: Power Clean (8:00)
Build to your working weight of Part B
For time, with your RIDE OR DIE:
"Holley Man + Murph (Sorta)"
10 rounds of (5 rounds each, alternate full rounds):
12 Wall Balls 20/14
3 Power Cleans 185/125
After the 10 rounds are completed, continue on to:
50 Cal Bike/Row
160 Air Squats
50 Cal Bike/Row Try to get athletes to do both row and bike. One at the start and the other at the finish
(Divide reps as you choose, but evenly)
Time CAP: 34min.
Extra Credit 1:
400m Suitcase Carry with (1 x 70/53)
100 Russian KB Swings (70/53)
400m Farmer Carry with (1 x 70/53)
Extra Credit 2: Meal Prep
Set yourself up for success!
For optimal results, keep these three things in mind when you get to preppin':
Eat real food.
Not too much.
We just sent you an email. Please click the link in the email to confirm your subscription!
OKSubscriptions powered by Strikingly