FITNESS
Warm-Up.
One set of:
“General Running Warm-Up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
Followed by…
One to two sets of:
“Hunter’s Clean Warm-up”
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Front Squat x 5 reps
Hang Clean & Push Press x 5
Clean & Push Jerk x 5
Power Clean & Push Jerk x 5
Clean & Jerk x 5
Then…
A.
Every 5 minutes, for 20 minutes (4 sets) for quality:
10 Single-Arm Kettlebell Swings (each arm)
10 Single-Arm Kettlebell Presses (each arm)
10 Alternating Reverse Lunges with Goblet Hold
10 Single Kettlebell Thrusters (hands on horns)
B.
For time:
800 Meter Run
40 Dumbbell “Clusters”
800 Meter Run
Sneaky hard! I love when you look at the WOD and say, “c’mon, challenge me, guys,” and then it kicks your ass.