*Do a set every 1 minute and 30 seconds.
3 Clean Deadlift @ 8/10 RPE
2 Clean Deadlift @ 9/10 RPE
1 Clean Deadlift @ 10/10 RPE
10 Clean Deadlift @ 6.5/10 RPE
10 Clean Deadlift @ 7/10 RPE)
*No hook or mixed grip.
Score Last two sets
1. Movement Prep/Activation and Increasing Heart Rate
2 Sets
1:00 Row OR Ski (moderate)
6 Ring Kip to Swing
2-3 Tempo Ring Dip
:20 Handstand Hold w/Tempo descent at end of :20
10 Banded Good Morning
2. Workout Prep
1 set (at workout pace):
1 Ring Muscle Ups
2 Handstand Pushups
3 Kettlebell Swings (at workout weight)
AMRAP 20 Minutes
2 Ring Muscle Ups
4 Handstand Pushups
8 Kettlebell Swings (70/53)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday, February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
1-2 minute Scorpion Stretch
2 Minutes Downward dog to Upward Dog Transition
1. Mayhem Hip Halo Activation
* 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats
2. Barbell Prep
2-3 Rounds
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)