Warm-up
• 400 m Run
3 rounds:
• 10 Walking Lunges
• 10 Mountain Climbers
2 rounds:
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength
10 min E2MOM:
• 1 Power Clean
• 1 Hang Clean
• 1 Cluster
Every 2 min for 10 min (5 rounds), perform 1 rep of each movement. Start light. Work up to finish heavy.
Core
4 rounds:
• 10 Hollow Rocks
• 10 Arch Rocks
Conditioning
5 rounds for max reps:
• 2 min: 100 m Sprint + Max Wall Balls 20/14#
• 2 min: Rest
In 2 min, sprint 100 m as fast as you can, then complete as many wall balls as possible in the remaining time. Then, rest for 2 min. Repeat for a total of 5 rounds. Score is total number of wall ball reps.