Gymnastics: Tabata
Rds 1-4: V Ups
Rds 4-8: Hollow Rocks
Weightlifting: Deadlift (3 RM)
12 Min to establish 3 RM touch and go deadlift.
You do not need to hit 3 reps for every warm up set.
We recommend starting at 50% and doing doubles
*Record 3RM you will need it in the coming weeks
WOD: 4xE4MOM -WORK FOR 3 MIN, REST FOR 1 MIN
10 Push Ups
1 Rope Climbs
Max Reps Hang Power Clean 95/135
4xE4MOM-WORK FOR 3 MIN, REST FOR 1 MIN
20 Push Ups
1 Legless Rope Climbs
Max Reps Hang Power Clean 125/155
*SCORE IS TOTAL OF HANG POWER CLEANS EACH ROUND