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
15-10-5 reps:
• Barbell Thrusters 45/35#
• Ring Rows
Strength
Thruster
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Deadlift
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Core
3 rounds for time:
• 10 GHD Sit-ups
• 10 GHD Hip Extensions
• 10 Russian Plate Twists 25/15#
Conditioning
For time:
• 5 Rope Climbs 15’
• 30 Back Squats 135/95#
• 5 Rope Climbs 15’
• 20 Front Squats 135/95#
• 5 Rope Climbs 15’
• 10 Overhead Squats 135/95#
• 5 Rope Climbs 15’
Barbell starts on the ground.