Warmup
• 200 m Run
• 200 m Backwards Run
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m High Knee Skips
• 20 PVC Passthroughs
• 15 PVC Overhead Squats
• 10 Leg Swings (each leg)
Core
6 min Rounds of:
• :20 Hollow Body Rock
• :10 Rest
• :20 Superman Rock
• :10 Rest
Strength
• 12 min Snatch Work
• 12 min Clean and Jerk Work
Conditioning
For time:
• 1 mile Run