1:00 Row @ RPE 5-6
Into…
OPTIONAL MOBILITY PREP: 1 ROUND
5 Inch Worms + Push-Up
5 Cat/Cows
10 Alt. Bird Dogs
10 Alt. Elbow Punches w/Empty Barbell
Into…
AMRAP x 5 MINUTES
:30 Row @ RPE 6-7
5 Above the Knee Deadlifts w/empty barbell
5 Empty Barbell Upright Rows
5 Up-Downs over the Bar (option to step over)
FOR TIME*
2024m Row
Then Immediately Into…
150 Burpees Over Bar
100 Hang Power Clean (115/75)
*Row 2024m then partition reps of Burpees and Hang Power Clean as needed.
(Score is Time)
KG BB: (52.5/35)
FOR TIME*
2024m Row
Then Immediately Into…
120 Burpees
100 Hang Power Clean (75/55)
*Row 2024m then partition reps of Burpees and Hang Power Clean as needed.
(Score is Time)
KG BB: (35/25)
10 Alt. Bird Dogs
10 Alt. Deadbugs
15-20 Empty Barbell Curls
-Rest as Needed b/t Sets-
(No Measure)