Strength:

Find a 1-rep max for the following complex:

Squat Snatch to 2 Overhead Squats

 

For max load

 

Conditioning:

Run 200m

20 Kettlebell Swings (53/35)

10 Ring Dips

20 Wall-Ball Shots (20/14) @ 10′

 

4 rounds for time

(20:00 cap)

 

Flexibility/yoga poses:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

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