A. General
1 set
60sec Row/Bike/Ski
7/7 Single leg RDL with empty bar
10 Rotating T spine squats
B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm
https://youtu.be/ta8ahNHeLnY
C. Specific
2 sets
3 Hang clean pull
3 Tall power cleans
3 Tall squat cleans
3 Tempo power cleans
3 Tempo squat cleans
TC: 12 mins
Score: Weight
Scaling Options
Beginner
As written, light weight
Intermediate
As written
Perform
75%+
AMRAP 12 minutes
10 Front Squats* 185/135 lbs
5 Wall walks
50' Farmer's carry 2x 32/24 KG
*Squats must be unbroken
TC: 12 minutes
Score: Rounds & Reps
KG: 84/60
RX+ Squats @ 62.5%
10 Front Squats @ 65/45lbs
5 Inchworms
50' Farmer's carry @ 16/12KG
10 Front Squats @ 155/105
5 ½ Wall walks
50' Farmer's Carry @ 24/16kg x 2
N/A
3 sets
8/8 Weighted Poliquin step up @heavy
30 seconds Copenhagen plank
(Weight in farmer carry)