4.23.2019
Warm up:
| 3 Rounds, 45sec work / 15sec rest each |
| Row (Focus on extension) |
| Banded Face pulls |
| then, |
| 3 Rounds, 45sec work / 15sec rest each |
| Single arm dead hang (alternate) |
| Banded pull through |
Conditioning:
| 5 Rounds: |
| AMRAP 4:00 |
| 6 Power cleans (135/95) |
| 8 Push ups |
| 10 Pull ups |
| 1:00 rest |
| Rx + |
| 5 Rounds: |
| AMRAP 4:00 |
| 6 Power cleans (155/105) |
| 8 Hand Release Push ups |
| 6 Chest to Bar Pull ups |
| 1:00 rest |
Recovery:
| Optional: |
| Recovery : Marsh mile run (not for time) |
| 4:00 (2:00 L/R) |
| 1. Pec/Deltoid smash |
| 2. Plantar surface smash |