Pull, Squat, Hinge; Strength, Work Capacity, Chassis Integrity
A) Prep
- Flow and PVC Pulses/Rotations
- 2 Rounds
- 5 Goblet Squats
- 5 Front Good Mornings
- 3/3 Haloes
B) Strength RFQ18
- 3-6 Pull-ups
- 5/5 Single-Leg Deadlifts (Crossload after no-load first round)
- 20 Pull-aparts
C) Work Capacity (17)
- Intervals: 3x10x20/10/30; Series
- Snatches (DB unless KB snatch endorsed)
- Thrusters (DB unless KB snatch endorsed)
- Ball Slams
D) Chassis Integrity GRIND12
- 2×5 Suitcase Deadlift -> 30′ Suitcase Carry
- Low Back Lunge 20/20