Stimulation & WL/Carry
Warmup
Spend 5 minutes completing these Pose running drills!
2-3 sets of:
30 second waiter walk (light)
15 each of Y-T-Ws (BW to light)
8 slow air squats
5 per leg reverse lunge
8 hang muscle cleans with PVC pipe
A. SKILL: OLY & Carry
Build to a heavy 2-rep hang power clean in 6 minutes. Use whatever implement you have!
Then, complete this EMOM:
1st: 5 hang power cleans at 60% or less
2nd: 45 second Farmer Carry (moderate to heavy loading)
MetCon: “BERT”
For time:
50 burpee
400m run
100 pushups
400m run
200 squats
400m run
150 walking lunges
400m run
100 pushups
400m run
50 burpee
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