3 @ .60
3 @ .65
2 @ .70
2 @ .75
1 @ .80
1 @ .85
1 @ .90
*Rest 2min between sets. These are NOT tap-n-go. Reset after each attempt.
Bent Over Barbell Rows
*Stand tall then complete the negative of a Romanian deadlift to get into start position. Focus on keeping the torso completely static.
For Completion, 3 Rounds of:
5 ME Broad Jumps
5 One Arm KB OHS (Left arm, 53, 35)
5 One Arm KB OHS (Right arm, 53, 35)
5 Skin the Cats (slow & controlled)
*Standing two foot take off and two foot landing on Broad Jumps. Focus on soft landing with broad jumps. Land, gather yourself, and then complete next jump.
Nasty Girls V2
50 Pistols (alternating)
7 Muscle Ups
10 Hang Power Cleans (175, 115)
*16min time cap.
**Pace this and focus on good form on the pistols. Don’t freak out if you don’t get it in under the cap. This is the same cap from regional.