MOB: Full body
WU: 200m run. 10 air squats. 5 BB HPC. 5 BB Bent Over Row.
S: 10 pistols (alternating legs) EMOM for 8:00.
Option 1: subs of choice (work on strength, balance and technique!)
C: 5 Rds for Time
6 Hang Power Cleans 115/75
6 Bent Over Rows 115/75
200m run
THIS WORKOUT HAS A 14:00 CAP!
Option 1: 95/65
Option 2: Weight of choice
PWMOB: Roll out lats and hamstrings. Lax ball in C/S/B/Forearms. Stretch hip flexors and calves.
Advanced: 155/105
Endurance: 95/65