Alternating EMOM for 12 minutes of:
:15 hang from a pullup bar, hands facing you.
10 Scap pushups
150 m run.
Teams of 3:
1 Person Resting
1 Person completes:
10 DB Snatch
10 HSPU (4 wall walks/20 pushups)
10 DB Clean
1 person works on:
300 KB swings 24/16
300 Goblet Squats 24/16
Teams must switch when teammate B completes triplet. No need to switch team members from swings to goblet squats.
EMOM for 20 minutes of:
1 70% Jerk. Don’t go up. Keep it snappy.
20 minutes for quality:
10 hollow rocks
10 arch rocks
10 single kb in front rack rear foot elevated split squats 24/16
Down and Back HEAVY Farmer’s carry (close to a max effort)
Make everything slow and perfect.