Strength:

Make-up a Lift

1-rep max

For max load

…Or…

Clean

3-3-3 @ 85%

For quality in the receiving position

 

Conditioning:

Complete as many rounds and reps as possible in 3 minutes of:

10 Wall-Balls (20/14) @ (12/11′)

20 Double Unders

…rest 2 minutes, then…

Complete as many rounds and reps as possible in 3 minutes of:

10 Calories Biked

20 Sit-ups

…rest 2 minutes, then…

Complete as many rounds and reps as possible in 3 minutes of:

10 Kettlebell Swings (72/53)

20m Burpee Broad Jumps*

 

For Score

*Every 5′ covered is worth one rep

 

Flexibility/Mobility:

20 PVC Passovers

T-spine mobility – 2:00

10 Skin-the-Cats

Hip Capsule – 1:30/side

 

 

Post lift, load, time, and experiences to comments