Warm Up:
2 RFQ of:
8 PVC Pass Through/
12 Band Pull Apart/
20 Band Good Morning
@ Easy pace with smooth controlled tempos; Rest as needed
A3: 500M Row @ Pace (Time)
@ Pace
@80-90% Sustainable Pace; 60 Seconds Rest
Damper 5/3
Lift:
B: Hang Power Clean (7 Minutes To A Heavy Single)
7 Minutes Build To a Heavy Single; Rest as needed
Use as a warm up for C
Metcon:
RX’d=
Against a 4 Minute Clock:
Against a 4 Minute Clock:
12/9/6 RFT of:
Hang Power Clean (95/135#)/
Kipping HSPU
+
4 RFT of:
20/30 Calorie Air Bike/
15 WallBall (14#-9’/20#-10′)/
3 WallWalk
