WARM UP

(16 min)

10 Min of:

• 2 lengths sled push
• 5 amer. kbs
• 10 med ball sit-ups

-then-

• 90s/90s pigeon pose
• 60s/60s banded lat stretch

PART I:

(20 min)

5 rounds of:

• 1 power clean
• 3 hang squat cleans
• 2 jerks
• 6 box jumps
• 2 down back sprints on turf

*after 5 rounds rest 4 minutes

PART II:

(24 min)

3 Rounds of:

• 2 min rower
• 2 min singles
• 2 min alt. step ups (body weight)
• 2 min rest