6-25-2020

Warm-up

400m Run

2x

7 Squats

14 Samson Lunges

14 Pike toe Touches

 

2x (empty BB)

5 RDLs

5 Hang Power Cleans

5 Strict Press

5 Push Press

5 Front Squats

Mobility

1min T-spine smash

1min banded lat stretch (es)

Strength (partner)

4x1min (20sec between rounds)

P1: Double Unders

P2: Handstand Hold

4x1min (20sec between rounds)

P1: Dead Hang

P2: Overhead BB Hold

Metcon

For Time:

21 Thrusters (135/95)

21 Burpee Pull-ups

15 Thrusters (135/95)

15 Burpee Pull-ups

9 Thrusters (135/95)

9 Burpee Pull-ups

[Rogue Invitational Event 1]