A. Warm Up
OTM for 10 min
even - 5-10 burpee
odd - 30 DU’s/ 50 singles/25 lateral jumps over rope (bunny hop)
A2. Activation
2 rounds
10 Heavy KB Deadlifts
10 Heavy swings
B. Strength
Thruster from floor
EMOM 10 min
Build to something heavy.
C. Conditioning
16 min Running Clock
10 Thrusters @ 50% of B./10 power cleans (alternating between rounds)
10 deadlifts on same bar
Run 400m
D. Cool down/mobility