WARM-UP:
2 rounds
- 5 arm circles and flings
- 5 leg swings and sweeps
- 10 jumping jacks
2 rounds
- 5 strict pull-up -or- 10 ring-row
- 5 inch worm -or- 10 push-up
- 5 lunges L+R -or- 10 air-squat
STRENGTH:
DE Press
- E:30 for 5:00, x3 Double KB Press
Tabata Push-up
- 8 cycles (20:10)
MetCon:
5 RFT (*Checkpoint every 3:00)
- 12 Burpee
- 8 Deadlift #185/125
- 8 Burpee
- 4 Hang Power Snatch #185/125
*Checkpoints are to complete 1 round round every 3:00. IF you meet the checkpoint keep working forward to goal of completing next round ahead of its checkpoint. For example, If the first 4 rounds are complete ahead of the 12:00 clock work to complete round 5 and call time. IF you fail to meet any of the checkpoints complete the round you are working on and then add in 600m running distance for every remaining round and complete for time (2400m run for 1 rnd > 3:00, 1800m run for 2 rnd > 6:00, 1200m run for 3 rnd > 9:00, 600m run for 4 rnd >12:00).
SCORE is one of the following based on completion of checkpoint as described above
- 5 rounds for time
- 1 Rnd + 2400m Run for time
- 2 Rnd + 1800m Run for time
- 3 Rnd + 1200m Run for time
- 4 Rnd + 600m Run for time
PRACTICE: If time allows practice building into your kipping transition from arch to hollow, follow this with practice of the pull-up, knees to elbows, and toes to bar skills.