Announcement
Happy Birthday Shane Smith and Lauren Byrne!!
Workout – Warm-up (No Measure)
3 Rounds
27 Wallballs (20/14)
18 T2B
9 Hang Power Clean (135/95)
TARGET SCORE
Target time: 6-8 minutes
Time cap: 10 minutes
Scaling Option
3 Rounds
27 Wallball Thrusters (light)
18 Sit-ups
9 Dumbbell Hang Power Clean (light)
Strength – Front Squat (5×14)
COMPLEX
Front squat + Back squat + Goblet Squat:
(2+2+10) x 5 sets.
*Rest 60-90 secs between sets*
*This should be heavy! Including the goblet squats, but I want those to be fast!
Accessory – Warm-up (No Measure)
1 min quad smash (each side)
1 min calf smash (each side)
1 min banded overhead shoulder distraction (each side)
* If time permits