WARM-UP:
400m Easy
2 x
10 Air Squats
10 Scap Pull-ups
2 x
10 Cossack Squats
5/5 Single Arm Ring Rows
STRENGTH:
Segment Clean (Pause at the knee for 2 seconds)
*Build to Heavy Single
CONDITIONING:
2 x
AMRAP 8 of:
800m Run Buy-in (or 1k Row or 2k Bike)
-then-
AMRAP w/ remaining time of:
8 Front Squat @ 115/80
8 T2B
**There is no rest between AMRAPs. At the 8:00 mark you will begin your next run/row/bike. You will pick up where you left off upon return