WARM-UP:
1k Row or 800m Run
Dynamic Stretch
STRENGTH:
2 Deadlift + 1 Hang Power Clean + 1 S2OH
EMON for 10 min.
Build Weight to a heavy complex
WOD: SINKHOLE
For time:
50 Bar Facing Burpee
50 Pull-ups
Start with and on the minute 2 Thrusters 135/95
Athletes can break up the Burpees and Pull-ups as needed.
18 min. Time Cap
ICING:
5 40m Sprints
KOT – VMO Squats on Slant Board 20 Reps
Mobility – Iron Scap