Warm-up

• 200m Row
• 10 Hollow Rocks
• 0:30 Superman Hold
• 0:30 Plank Hold
• 200m Row
• 2 Wall Walks
• 0:30 HS Hold (facing wall)
• 10 Single Arm KB Hang Clean (each arm)(light Kb)
• Barbell Warm Up: (empty BB)
  • 5 Clean Pulls
  • 5 Hang Muscle Cleans
  • 5 Hang Power Cleans
  • 5 Low Hang Muscle Cleans
  • 5 Low Hang Power Cleans

METCON

• 5 rounds for time of:
  • Run, 400 m
  • 20/15 Row Calories
  • 20 Sit-ups
  • Handstand Walk, 40 ft

Scaling Options: Scale to 1 minute of hsw practice if needed or 4 wall walks.

Time Cap: 35 mins