Friday 11/3

1) 15 minutes to build to a 2 rep max Hang Clean
(goal is to get close to or beat this for the single after the workout)

Going in reverse 

2) 7 min AB-RAP

10 Straight leg raises 

20 Side plank hip touches (10/10)

30 Plank leg raises (in plank raise R foot and point toe, lower and raise L foot=2)

3) 15 minutes to get as far as possible:

5 Back Squats (95/65)

200m Run

10 Back Squats (95/65)

300m Run

15 Back Squats (95/65)

400m Run

20 Back Squats 

500m Run (400+R)

25 Back Squats 

600m Run (400+200)

30 Back Squats 

700m Run (400+300) 

and so on 

If you do not have enough time to finish your run before the 15 minute mark do it anyway, your last round is for time.  

Score will be last complete run (plus any reps) or the time you come in at.

P1 finishes 600m at 15:33 their score is 600 (15:33)

P2 finishes 500m and gets 18 squats score is 500+18

4) 

Then you have until the 25 minute mark for a 

1 rep hang clean 

5) Walking pace

Underhand grip bent over row 5 x 10

GHR 5 x 10