Warmup:
1:00 Archer R
1:00 Archer L
3 Rounds:
10 Prone Drislocations
10 Band Pull-aparts
10 Arch-to-Hollow Kip
10 Russian KBS
Strength:
Every 3:00 for 15:00
5 Strict Press
5 Push Press
5 Push Jerk
For Load
Metcon:
10 RFT:
5 Power Clean 70/35kg
10 Lunges
Competitors:
Every 1:00 For 15:00
Low Hang (Knee Cap)
1 Snatch
For Load