Conditioning:

300m run

15 Knees-2-Elbows

15 Kettlebell Push-ups

200m Run

20m Overhead Walking Lunges (55/45)

20m Burpee Broad Jumps

100m Run

5 Strict Pull-ups

5 Strict Handstand Push-ups

 

2 rounds for time

 

Strength:

Option 1:

Make up a missed 1-rep max

Or…

Option 2:

Pick one of the following and find a 1-rep max:

1. Snatch to Hang Snatch
2. Clean to Hang Clean
3. Cluster to Thruster

 

Flexibility/Mobility:

Revolved Seated Staff – 1:30/side

Reclined Spinal Twist – 1:30/side

Lying Hip Capsule – 1:30/side

Plow – 2:00

 

 

Post time, lift and load, and experiences to comments