11.20.2018

Warm Up

12:00 running clock
20 dowel passovers
100m single arm overhead dumbbell walk (switch arms half way)
8 Controlled ring rows
30sec hollow hold

Strength

Strict/weighted pull ups (overhand grip, AHAP building gradually if possible)

6-6-6-6-6-6

Conditioning

“11.1 / 14.1”
AMRAP 10:00
30 Double unders
15 Power snatch (75/55)

Recovery

4:00/ea (2/2)

Banded bully
Plantar surface smash