Skill:

Hinge Rows

3 x 5*

Incline Rows

3 x 5*

 

*In between sets, perform 25 Double Unders

 

For Quality

 

 

Conditioning:

Complete as many rounds as possible in 24:00 of:

200m Run

16 Box Overs (24/20″)

12 Hand-Release Push-ups

8 Toes-2-Bar

 

For Score

 

 

Mobility:

Banded Olympic Wall Squat – 2:00

Quad Smash – 2:00 each leg

Super Front Rack – 2:00 each arm

 

For Quality

 

 

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