A1.Knees-to-elbows (on rings) X 6-8 X 3; rest 30 seconds
A2.L-sit X 10-12 seconds X 3; rest 30 seconds
A3.barbell bent over row @ X010 X 8-10 X 3; rest 90 seconds
B1.10 steps of lizard X 3; rest 30 seconds
B2.ring superman X 10 seconds X 3; rest 60 seconds
C.straddle PNF X 60 s X 2; rest 60 seconds
Performance
A.Grace
30 clean and jerks for time @ 135/95#
*Any accepted form of clean and STOH may be used,
B.run/row for 15:00 @ Z1
*Perform 2 sets of barbell protraction (30s) and cuban rotations (5 reps @ 4020) during Z1
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