(Competition / Metabolic Conditioning)
Warm-up: Complete 1 round: (10 min)
300m Row
10 Wall squats
10 PVC pass through
10 PVC overhead wall squats
10 Hanging reverse shrugs
20 Sec/leg couch and figure 4
10 BB Overhead squats
SOD (10 min)
3 x 6 DB Man Makers (pushup > row > pushup> row > squat clean > thruster)
3 x 12 GHD Hip Extensions
WOD
For Time:
10 * 8 * 6 *4 * 2 *
Body Weight Power Cleans
* = 50 dubs
Then
2 * 4 * 6 * 8 * 10 *
3/4 Body Weight Power Snatch
* = 200m run
