GENERAL PHYSICAL PREPARATION
WARM UP
AMRAP 7 with a partner
200m Relay
*Athlete runs 100m out and 100m back and tags their partner
STRENGTH/SKILL
Farmer’s Carry (As heavy as possible)
* 150 feet
Handstand Hold (30 seconds)
* can substitute 30 seconds max of HSPUs or MUs
METABOLIC CONDITIONING
Metcon (Time)
Run 200 meters
50 Air Squats
25 Hang Power Cleans (115/75/55)
Run 400 meters
50 Walking Lunges
20 S20H (115/75/55)
Run 800 meters
50 T2B
15 Hang Squat Cleans
*22:00 Cap
50 Air Squats
25 Hang Power Cleans (115/75/55)
Run 400 meters
50 Walking Lunges
20 S20H (115/75/55)
Run 800 meters
50 T2B
15 Hang Squat Cleans
*22:00 Cap
ACCESSORY
Hollow Hold: Accumulate 60s