General warm-up:

Run 400m

10m Spiders

10 Hand-release push-ups

10 Sit-ups

10 Pull-ups

10 Squats

Row 300m

40m D-ball high carry

20m Heavy farmers carry

10 Handstand push-ups

10 Ring dips

 

Barbell warm-up:

5 reps of each at (45/33):

SDHP

Power snatch

Thruster

…then…

3 reps of each at (75/53)

 

Conditioning:

Row 1000m

30 Ring dips

30 Sumo deadlift high-pulls (75/53)

30 Handstand push-ups

30 Power snatches (75/53)

30 Burpees

30 Pull-ups

30 Thrusters(75/53)

 

For time

 

 

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