Warm-up
• 400 m Run
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Good Mornings
3 rounds
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
Strength
10 min E2MOM:
• 5-4-3-2-1 Cleans
• 5-4-3-2-1 Jerks
From 0:00-2:00 complete 5 Cleans (power or squat) then 5 Jerks (push or split). Increase weight. From 2:00-4:00 complete 4 Cleans then 4 Jerks. Increase weight and continue pattern.
Core
3 rounds:
• 20 Seal Walk steps
• 30 Flutter Kicks
Conditioning
10 min E2MOM:
• 15 Power Snatches 75/55#
• Max Chest-to-bar Pull-ups
Within the first 2 minutes, complete 15 power snatches then in the remaining time complete as many CTB pull-ups as possible. Repeat this, every 2 minutes, for a total of 5 rounds (10 minutes total time). Score is total CTB pull-ups completed.