APA @ CFM 13FEB16

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