Warm-up:
Row 500m
Crossover symmetry
10 push ups
15 hollow rocks
30 sec handstand hold or handstand walk practice
Bear crawl down
Lunges with trunk twist down
10 hip extensions
Barbell:
Every two minutes, for 20 minutes (10 sets) of…
Halting Clean Deadlift + Clean Pull + Power Clean + Clean
Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.
WoD:
Two sets for times of…
Row 500 Meters
Rest 5 minutes
Score are your two 500m times- example (1:38 & 1:42)
Mobility:
Roll posterior (hamstrings and glutes)
Roll thoracic
Mash quads