150831: 400m Carry

Connectivity: In Class:

1) Box Shoulder Stretch, 4X:20/:20off 2) 2X1:00 Chin/toes HS Hold, rest as needed between efforts

Extra Credit:

3) Alternating EMOM for 10 minutes: On even minutes, starting at 0:00, ME L-hang. On odd minutes, starting at 1:00, ME Free-standning Handstand Hold

Barbell Cycling:

1) 4X5 Touch-and-go Power Snatch. No pauses or resting on body to re-grip. Start at 60%


2A) 4XME Ring Dips 2B) Back Squat 4X8@70%+


3) For time:

400m Front Rack BB Carry with 60% of 1RM FS. Perform 5 FS every time you have to pick it up from the floor.***

***Notes: No more than 30 total squats