3 Rounds:
Rowling
3 Scap Retractions
6 Spidermans
9 Air Squats
Then with an empty barbell:
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats
Strength:
A.Build quickly to a moderate complex of 12 deadlifts + 9 hang cleans + 6 sto in 10:00
MetCon:
TBA
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