A. Open with 6-8 rounds of: (12-15 minutes)
50 Single Rope Skips
8-12 Single Arm KB Alt Swing or KB Juggle if you’re comfortable
5-7 Updowns
Rest 1 minute b/t rounds, stretch etc.
B. Find heavy Complex: 1Muscle Clean + 1HPC + 1 FS – 12-15 mins
C. For Time: 25 Reps of complex @ 75% of Part B
D. 2K Row – For Time
- “A” is an extended warm up, treat it as such, take the rest!!!!
- No re-bend @ the knee for the muscle clean, be
- don’t start out too fast for parts C or D, its easier to speed up. Versus going out to fast and trying to recover