WARM-UP
1 ROUND
200M ROW/SKI/RIDE
:30 WRIST/FOREARM STRENGTH
5 CAT/COWS
10 ARM HAULERS
15 HOLLOW ROCKS
INTO…
100M ROW/SKI/RIDE
:45 DBL KB/DB SUITCASE HOLD
8 EMPTY BARBELL CLEAN DEADLIFTS
6 EMPTY BARBELL HIGH PULLS
4 ALT. ELBOW PUNCHES
STRENGTH
10-8-6-10-8-6*
POWER CLEAN
*BUILD UP TO MODERATE WEIGHT
(SCORE IS WEIGHT)
WORKOUT
2 SETS
ON A 7:00 RUNNING CLOCK
5 POWER CLEANS(135/95)(95/65)
10 PULL-UPS
15 SIT-UPS
-REST 3 MINUTES B/T SETS-
(SCORE IS TOTAL ROUNDS + REPS)
