“Long-term impact trumps short-term gross” – Jon Favreau
Primer:
2x 30s Samson | 30s Inch Worm | 30s Active Spider Man | 30s Hollow Rocks
2x 20s Barbell Overhead Hold | 20s Dead Hang | 20s Hip Extension
Barbell Warm Up
“Happy Hour” – 0-12 Minutes:
3 Rounds
12 Power Cleans @ 135/95 | 12 Chest to bar Pull Ups
12 Push Jerks @ 135/95 | 12 T2B
Remaining Time – Find a Heavy Power Clean and Jerk
Scaled: 95/65 | Pull Ups | Knee’s to Chest
12- Finish
20 Back Rack Lunges @ 135/95 | 7 Bar Muscle Ups
20 Front Rack Lunges @ 135/95 |7 Bar Muscle Ups
20 Overhead Lunges @ 135/95 | 7 bar Muscle Ups
Scaled: Burpee Pull Ups
Performance @ 115/85
Fitness @ 95/65
Fit Light @ 65/45 | Ring Rows | Knee’s to Chest
Bonus:
Body Armor: 3 x Max Effort L Sit + 7 Slow Hip and Back Extensions