A. GENERAL (4:00)
Amrap 4 minutes
25’ Big Skips
6 Beat swings (mix up grip from one round to the next)
6 KB Deadlifts, light

B. MOBILITY / ACTIVATION (2:00)
2 sets
5 Band Lat pull downs, chin up grip
20-30 sec hollow body hold

C1. SPECIFIC (2:00)
2 sets of
3 Strict Chin ups / 3 Band assisted / 3 Supinated Ring rows

C2. SPECIFIC (5:00)
5 Russian KBS (talk about keeping the heels down)
5 Russian KBS (talk about Keeping torso up until the load comes into the hips)
5 KBS, full range, workout weight

50-40-30-20-10
KBS @ 53/35 lbs
Run 400m After each set

3 sets
10 Alternating DB Bench Press
20 Bent over Lat pull down