A. Warm Up
2 rounds
10 OH dowel walking lunge
10 squat to stand
10 leg swings /leg (holding onto pole)
10 hollow rocks
B. Activation
2 rounds
10 russian twists
10 plate OHS
10 plate ground to overhead
10 plate Front Squats (hold plate out in front with straight arms)
C. Lifting Complex
OTM for 10 min
1 Hang Power Clean
1 Hang clean into thruster
D. Conditioning
4 sets
Run 200 or Row 250m
into
2 min AMRAP
3 T2B
3 Burpee
Rest 1 min
*Record all AMRAP scores
E. Cool Down