As warm-up:
10m walk on ball of foot
10m walk on heel of foot
15m bear crawl
15m crab walk
200m jog
10 Russian kettlebell swings
2 wall walks
200m jog
3 rounds for time w/15:00 cap:
400m run
12 hang power cleans, light/moderate up to 115/75
12 hand-release push-up OR 12 handstand push-ups
*cleans should be able to be done with no more than 1 break each round, select your weight appropriately
**only perform HSPUs if you are able to maintain sets of at least 3 throughout w/hands even w/head at bottom
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Not for time:
400m challenging 1-arm kettlebell carry cycling through overhead, front rack, and Farmer’s on one side before switching to the other side, transition through positions and switch sides as needed, there is no required distance/time needed in any one portion
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5:00-10:00 coach-led mobility work
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