Warm-Up | Performance
One set of:
Run x 400m, nasal breathing only
Followed by…
Two sets of:
Scapular Pull-up x 10 reps
Kip Swing x 10 reps
Box Step-Up x 10 reps
Single Arm Dumbbell Deadlift x 10 reps (start and finish between the feet)
Single Arm Dumbbell Hang Snatch x 5 reps
Then…
Four rounds for time of:
800 Meter Run
21 Thrusters (75/55 lbs)
15 Chest-to-Bar Pull-Ups
9 Dumbbell Box Step-Overs (50/35 lbs; 20″ box)
rx 36:55
thrusters 8-7-6
c2b 6-5-4
step-overs unbroken
run: slow to get the HR back down
24.3 redo 141 (PR +14Reps)
6:55 tiebreak (6:20 in open)
23 min finish -2 for hand’s sake
33:48- done with regular pull ups- c2b would’ve taken me forever!
33:20