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:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength
8 min E2MOM:
• 3 Snatch
8 min E2MOM:
• 3 Clean & Jerk
Every 2 min, increase the weight to finish with a 3RM.
Conditioning
For time:
• 1 mile Run
• 50 Wall Balls 20/14#
• 10 Rope Climbs 15’
• 50 Wall Balls 20/14#
• 1 mile Run