4 Steady Rounds:
30′ Handstand Walk or 30 Second Handstand or Plank Hold.
1 Rope Climb or 5 Strict Pull-ups or Ring Rows
Warm-up for Front Squat:
Keep the weight lower and focus on the range of motion.
8 Touch and Go Clean & Jerk 135/95lbs
16 Pull Ups
Choose a weight that allows Touch and Go on barbell.
8 DB Clean & Jerk
16 Assisted Pull Ups or Ring Rows
Tips: Each 500m split should be slightly faster than the last, Build your pace throughout the entire 3k.