Warm up

200m run
20 Weighted GBs
20 Hollow rocks
20 Kipping swings
200m run
20 SL RDLs
20 SA Swings
20 Weighted Kossacks ?
200m run

MOVEMENT PREP

WARMUP SET 1
Performed With Lighter Weights:
10 Dumbbell Hang Clean and Jerks (5 Each Side)
10 Calorie Bike
5 Lateral Barbell Burpees
5 Deadlifts

WARMUP SET 2
Performed With Workout Weights:
4 Dumbbell Hang Clean and Jerks (2 Each Side)
4 Calorie Bike
2 Lateral Barbell Burpees
2 Deadlifts

“HANGNAIL”

AMRAP 16:
30 Dumbbell Hang Clean and Jerks
25/18 Calorie Bike
20 Barbell Facing Burpees
15 Deadlifts

Kilos:
Dumbbell: 15/10kg
Barbell: 90/60kg

Scoring: Rounds + Reps

MIDLINE

3 Giant Sets:
6 Glute Ham Raises
9 Strict Toes to Bar
15 Super mans
21 Weighted AbMat Sit-ups

Rest 1:30 Between Sets
Scoring: Checkbox