Strength:

Option 1:

Make-up a missed 1-rep

 

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

 

Conditioning:

10 Burpee Box Overs (24/20″)

8 One-arm Kettlebell Snatches (53/35)

6 Wall-Ball Shot (20/14) @ (10′)

 

4 rounds for time

 

…Rest 2 minutes

 

Partner up, and perform with equal work:

2000m Row

 

For Time

 

Flexibility:

Revolved Seated Staff – 1:30/side

Reclined Spinal Twist – 1:30/side

Lying Hip Capsule – 1:30/side

Plow – 2:00

 

 

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