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Row 500m at 20 spm or less
Stone Shoulder Ladder
Dynamic Warm-Up/Burg WU
Beginner Strength:
Strict Pull-ups: 3 x max
Int/Advanced Strength:
DE Box Squats: 12 x 2, 50% + bands or chains (change resistance!)
Wide Stance Band Pull-Throughs: 2 x 15
MetCon:
Every 30s for 6 mins:
1 Snatch (squat) at 80%
--Rest 2 mins--
Every 30s for 12 mins:
1 Clean (squat) at 80%
--Rest 2 mins--
Max DU's in 4 mins
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