Conditioning:

“This is nuts”

9 Thrusters (95/63)

18 Slammer (12/8) @ 2m

400m Run

5 Snatches (135/93)

10 Bar-Over-Burpees

200m Run

3 Clean & Jerk (185/123)

6 Muscle-ups

 

3 rounds for time

Use one bar, adjust weights as needed

 

Flexibility:

Underneath (Thread the needle) – 1:30/side

Seal Rocks – 2:00

Squatted Seiza – 2:00

Paraformis (Pigeon) – 1:30/side

Diamond Frog – 2:00

 

 

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