In Pairs complete the following…
100 DUs
50 Russian KB Swings 32/24 kg
40 Sit Ups linked
30 Ring Dips
10 Bar Muscle-Ups
800 Meter Run (together)
10 Bar Muscle-Ups
30 Ring Dips
40 Sit Ups linked
50 Russian KB Swings
100 DUs
EXTRAS
For time
20 clean and jerks 40/30
20 clean and jerks 60/40
20 clean and jerks 80/50
20 clean and jerks 100/60
*Scale weight appropriately. Lifts should finish at about 80-90% of your 1 rep max.
*3 no rep rule applies, 3 misses in a row and you’re out.
*Technique before load, load before time.
*Check our this cool video of Dan Bailey doing “Grace”.
Mobility- Barbell front rack
A. 2-3 minutes tricep smash on racked barbell.
B. Accumulate 50 barbell back rack rotations.
