A)
AMRAP 9 in teams of 2:
250 Meter Bike
5 Hang Power Cleans @60/42.5
50 Meter Farmer Carry @32/24kg

Rest 2:00

AMRAP 9:
250 Meter Bike
7 Power Cleans
50 Meter Farmer Carry

Rest 2:00

AMRAP 9:
250 Meter Bike
9 Barbell Rows
50 Meter Farmer Carry

• One person completes a full round at a time
• Goal: Challenging pace, smooth transitions and unbroken reps on the barbell.
• Rx+: @70/50

B)
Prone Banded Hamstring Curl 4 x 25. Rest 60s.
+
Recovery Walk: 3-5 Minutes, nasal breathing only.
*hold your breath for 2-5s and nasal breath for 10 seconds.