Mobilize, then:
Complete the following kettlebell complex:
Single Arm Kettlebell Swing x 10 reps
Bottoms Up Kettlebell Walk x 50′
Kettlebell Windmill x 5 reps
Alternate Sides
A.
Take 10 minutes to build to a Hang Squat Clean that is around 75-80% of your 1-RM Squat Clean.
B.
For time:
50 Burpee Box Jump Overs (24/20″)
25 Handstand Push-Ups (push-ups)
50 Overhead Squats (115/75 lbs)
25 Bar Muscle-Ups (C2B)
On completion athletes will hav SEVEN MINUTES to establish:
3-RM Hang Squat Clean
Aerobic/Gymnastics Accessory Option
Every 8 minutes, for 32 minutes (4 sets) for times of:
Row 1000 Meters
3/2 Legless Rope Climbs
10 Push Press*
10 Close-Grip Overhead Squats