Complete in Order
Conditioning:
AMRAP in 30 min:
400m run
30 Russian KB Swings (70/53)
30 sec rest walking
20 Hang Power Clean (115/75)
50ft Front Rack Lunge (115/75)
30 sec rest walking
Skill
A) 5 attempts to build to Max weight 3 rep strict Pullup
B) @80% of max – Perfrom 2 max rep sets – when you fail, hold 1/2 pullup for max time before dropping
Strength:
A1) Bench Press: 5×8 @ one heavy weight, no rest
A2) Bent Over Row Static Hold x 20 sec AHAP x 5 sets, rest as needed after