Warm up
8ps kb pin wheels
12 med ball clean + wall ball (stand up all on the way on the med ball clean)
400m jog
Mobility
scorpions
samurai sit (hip flexor stretch)
lat roll out
Skill
single arm db clean and press for 1RM
db squat + press from bottom of squat + stand up with arms extended above
10 du / 20 su + box overs + box overs (no resets between movements)
Conditioning
40 min time cap
100m alternate run/row
1 hang power clean
1 ohs
3 pull ups + 3 toes to bar
- – 10% load
200m alternate run/row
2 hang power clean
2 ohs
4 pull ups + 3 toes to bar
- – 10% load
400m alternate run/row
4 hang power clean
4 ohs
6 pull ups + 3 toes to bar
- – 10% load
800m alternate run/row
8 hpc
8 ohs
12 pull ups + toes to bar
- – 10% load
1600m run/row
16 hpc
16 ohs
24 pull ups + toes to bar
