1.] General Warm Up
[400m] Run
2.] Dynamic Warm Up (with dowel or band)
1 Round of:
[10] Passovers
[10] Halos
[10] Skin the Cats
[10] Deadlift Shrugs
[10] Deadlift High Pulls
[10] Muscle Snatches
[10] Overhead Lands
[10] Snatch Balances
[10] Overhead Squats
[10] Power Snatches
3.] Strength/Power
5 rounds for load of:
[5] Squat Snatches
[10] Box Jumps
-Rest as needed b/w rounds.
4.] Work Capacity
-Start with:
[50] Double Unders or Lateral Jumps
-Then:
3 Rounds of:
[8] Lunge Thrusters
[12] Pull Ups
[16] Slam Balls
[200m] Med Ball Carry
-Finish with:
[50] Double Unders or Lateral Jumps
5.] Finisher
2-3 Rounds of:
[16] Toes to Bar
[20] X Ups
