Warm up

200m run

6 each SLRD with empty barbell

30” front rack stretch

6 each side windmills

6 muscle cleans 

6 muscle snatches

(2 from pockets + 2 from mid thigh + 2 from mid shin)

 

Strength

Every 40” for 8 mins 1 power clean @65% of 1RM

rest 2’

Every 40” for 8 mins 1 power snatch @65% of 1RM

3x8 Barbell Lunge good morning

3x8 each leg bulgarian split squat

 

Conditioning

3 rounds

1’ max cals rowing

1’ rest

1’ max KBS 70/53

1’ rest

1’ max Box Jumps 24/20

1’ rest

1’ max Burpees

1’ rest

 

Scales

L1: 53/35