A. Warm-Up
3 rounds
10 Thrusters with Wall Ball
10 Med ball cleans
A2. Activation + Skills
For Quality (8 min cap)
30 DU or 1 min DU prac or 60 single unders
2 Dbell Man Makers, strict form
2 Turkish Get-Ups Per side
B. Strength
Bench Press (with Benches, NOT floor press)
3x3 @ 2100 (2 seconds down, 1 second pause at bottom)
OT2 min
C. Conditioning
Have weights set up ready to change.
WITH a running CLOCK
1 on/1 off until completed
21-15-9
Deadlifts @ 60/55kg
Air Squat
Rest 2 min
1 on/1 off till completed
21-15-9
Power clean @ 40kg/30kg
Burpee
20 min Cap.