"Hot Mess Helen"

EQUIP: KB (descending loads - begin w/ 1st load only), Pull-Up Bar/ Set-Up, Bar (c: 135/95, p: 95/65, f: 65/45), Rower, Slam Ball (20/15)

WARM-UP:

*Active Stretch

*400m Run/ Row

*10 x KB Swing

*5 x Strict Pull-Up

*10 x Overhead Squat (w/ loaded bar)

*5 x Strict Pull-Up

——————————

“Hot Mess Helen” (55 min. Time Cap) - 

3 Rounds -

*400m Run

*21 x KB Swing (70/53)

*12 x Pull-Up

-no rest-

3 Rounds -

*200m Run

*18 x alt. 1-Arm KB Swing (62/44)

*9 x Chest-to-Bar Pull-Up

-no rest-

3 Rounds -

*100m Run

*12 x 2KB Clean & Jerk (2 x (53/35))

*6 x Weighted Pull-Up (20/15)(slam ball squeezed b/w knees)

-no rest-

3 Rounds -

*500m Row

*9 x Power Snatch (c: 115/85, p: 95/65, f: 65/45)

*3 x Rope Climb