Warm Up
Ski/Row/Bike/Run
5 minutes easy pace 65-70% MHR
Into: 2 Rounds
10 x Worlds Greatest Stretch
10 x Pillar to Plank
10 x Hand Release Push Ups
Train
3 Rounds
16 x Alternating Dumbbell Floor Press
12 x Close Grip Push Ups
10 x Weighted Shoulder Internal Rotators
1 min Rest
Perform
5 Min Cap
3 Rounds
- 12 x Dumbbell Deadlifts @15/22.5kg
- 9 x Dumbbell Hang Cleans
- 6 x Dumbbell Push Press
In remaining time, max V Snaps
3 Min Rest
12 Min AMRAP
- 400m run
- 12 x Dumbbell Deadlifts
- 9 x Dumbbell Hang Cleans
- 6 x Dumbbell Push Press