10 min of joint prep
long hollow walks x 1 length
"dog run x 4 lengths (2 each direction) as fast as you can! Get the last 2 lengths on video
A1. Arc rows x 6-8 reps x 4 sets; rest 90 sec
A2.A-Frame push ups x 10-12 reps x 4 sets; rest 90 sec.
NOTE: if you are doing B. Please separate A from B and do your Arc Rows as A only.
B. HSPU - If kipping, do 45 sec of work and 45 sec or rest x 7 sets
Strict? AMRAP in 5 minutes
B. See Sept 1, 2017 and July 4, 2016
3 Rounds for Time:
Power Clean and Jerk x 7 85/125 lbs
Run 400 meters
burpees x 10