Warmup
• 400 m Run
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Backwards Run
• 20 PVC Passthroughs
• 15 PVC Overhead Squats
• 10 Leg Swings (each leg)
Core
3 Rounds not for time:
• 20 Seal Walk Steps
• 15 Lying Leg Raises
• 10 Flutter Kicks
Strength
• 12 min Snatch Work
• 12 min Clean and Jerk Work
Conditioning
“Amanda” 9-7-5 reps for time:
• Muscle-ups
• Snatch 135/95#
Rest 5 min
“Grace” 30 reps for time:
• Clean & Jerk 135/95#