Warmup
• 500 m Row
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m High Knee Skips
• 10 Jumping Jacks
• 10 Air Squats
• 45 sec Spiderman Lunge Right
• 45 sec Spiderman Lunge Left
• 45 sec Pigeon Pose Right
• 45 sec Pigeon Pose Left
Strength
For 9 min, every 3 min:
• 1 Hang Snatch
For 9 min, every 3 min:
• 1 Hang Clean
*Increase weight. Work up to heaviest 1 rep.
Testing
Max unbroken:
• Ring Muscle Ups
Conditioning
• 400 m Run
• 20 Toes-to-bar
• 400 m Run
• 30 Goblet Squats 53/35#
• 400 m Run
• 40 Wall Balls 20/14#
• 400 m Run
• 30 Goblet Squats 53/35#
• 400 m Run
• 20 Toes-to-bar
• 400 m Run