Warm Up:
2 Rounds of:
10 D.B. Goblet Squat (HBD)
10 Each D.B. Single Leg RDL
5 Each D.B. High Pull
10 Hollow Rocks
10 D.B. Goblet Squat (HBD)
10 Each D.B. Single Leg RDL
5 Each D.B. High Pull
10 Hollow Rocks
+
3 RFQ of:
5 SA D.B. HPC
5 SA D.B. Push Press
5 Each Single Arm Ring Row
60M Run
Lift:
B: 1 Power Clean + 2 Front Squat@23X1 + 1 Power Jerk
(8-10 Minutes To A Max For The Complex)
Build up to a max for the complex; resting as needed.
Use B as a warm up for C.
Metcon:
6 RFT of:
3 HPC (65/95)/
4 FS/
5 PJ/
