Hang Clean (knee) - 1x5@55%, 4x5@65%
10 Tire Flips throughout SWOD
Front Squats - 1x5@60%, 3x5@70%
sets x reps
If you don't know your 1 Rep Max, the load should not be super heavy. The weight should be moderately heavy, but still able to keep form perfect.
Score is either a DNF or Finish upon completing the goals. IF finished, the amount of seconds from each round's completion is added together for score.
From Start- 4:00 min: 150 DU
From 4:00- 8:00: 70 Heavy KB Swings... Bell must be Game's standard in overhead position
From 8:00- 12:00: 600m Run with medball and dumbell in opposite hands (med 8/6) (db 30/20)
From 12:00- 16:00: 150 DU