Warm-up
2 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Passthroughs
• 15 PVC Overhead Squats
Core
4 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Forearm Plank Right
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 10 sec Rest
Conditioning (part 1)
4 rounds for time:
• 25 Toes-to-Bar
• 15 Thrusters 95/65#
Goal: 11 min.
Rest 4 min between workouts.
Conditioning (part 2)
10 min E2MOM:
• 15 Power Snatches 75/55#
• Max Chest-to-bar Pull-ups
Every 2 minutes, perform 15 power snatches then as many chest-to-bar pull-ups as possible in the time remaining. Continue for 10 min (5 rounds). Score is total number of chest-to-bar pull-ups. Goal: 40.