2 Rounds of:
15 Band Pull Aparts (Demo Video: https://www.youtube.com/watch?v=3OYSIWaJJk4)
15 Wallballs
15 Hollow Rocks (Demo Video: https://www.youtube.com/watch?v=p7j02V1fIzU)
GET STRONG (12 Min)
12 Min EMOM of:
10 Pendlay Row (Demo Video: https://www.youtube.com/watch?v=4_M37vdSLX8)
5 Strict Press
Alternate movements each minute; use same bar for both movements.
Min 1 - Pendlays, Min 2 - Strict Press, Min 3 - Pendlays, etc.
GET FIT (18 Min)
3 Rounds of:
24/20 Calorie Row
12 Thrusters 115/75
-Rest 3 min, then-
For Time (with remainder of 18 minutes)
72/60 Calorie Row
36 Thrusters 95/65
18 Min Cap
COMPETITORS EXTRA (12 Min)
In 12 min. establish a 5RM Jerk from the rack
ATHLETES NOTE:
GET STRONG: The Pendlay Row is actually fairly technical. Set your back angle, tighten the core, and don't let your back round. STAY TIGHT!
GET FIT: Take your shot on the Thrusters on both pieces. Pace out the Row slightly slower than you might think, to allow for a bigger push with the barbell.