Warm up - couch stretch, straddle hamstring stretch, 90/90 hip opener, twisted cross stretch, 20 air squats w/hip circle, 2 rounds of: 10 shoulder rolls + 10 kip swings + 10 barbell thrusters, warm up to thruster weight and get a few double unders to warm up…
Famers Carry Max Distance 10 Min - Use a trap bar, rickshaw, KBs, DB, Whatever you want @.75% Body Weight
3-5 Rounds
2-3 Pin Press (top 50% ROM)
3-5 High Incline DB Bench Press
5 Snatch High Pull From the Hang
20 Sec Max effort arms only Echo Bike
For Max Reps 95/65
5 Min Double Under
5 Min Hang Clean Thrusters
3 Min Double Under
3 Min Hang Clean Thrusters
1 Min Double Under
1 Min Hang Clean Thrusters