Warm-up:

Run/Row/Ski 400 Meters

Then...

3 Rounds:

10 Hollow Rocks

10 Supermans

10 Air Squats

3 Wall Walks

Then...

Run/Row/Ski 400 Meters

 

Mobility:

2 rounds:

8 Cossack Squats

8 Stride Stance Good Mornings

8 Contralateral Dead Bugs

8 Reps Sampson stretch

 

Skill:

Pistols

3 Rounds:

10 Pistols or scaled pistols

10 Single-leg Deadlifts

 

Workout:

2016 Master Qualifier Event #3

15 Min AMRAP

55 Double Unders

15 Chest-to-bar Pull-ups

5 Hang Power Cleans (155/105)

 

Scaled: Singles, Jumping Pull-ups, Light Clean 

Comment