Warm Up
2 rounds
10 squat to stand
15 hollow rocks
15 superman rocks
Accessory
2 rounds
A. Clams 5-10 reps @ 3033 - http://www.youtube.com/watch?v=Mk1jptrgKE4&list=UUakKuZAjdb6WH1_DH7XJKMA
B. Rotational Slam 14 reps 7/side http://www.youtube.com/watch?v=qa3PEbZOZwU
C. Calf raises off edge of a plate 50 reps together or 25 /side on one leg to make it harder
Strength
A. Weighted Pull Up or foot elevated ring row
3 x 5
Rest 1 min
B. 3 sets of 4 heavy turkish get ups /side
Conditioning
5-7 rounds - aim for consistent scores each round
3 min on 1 min off
AMRAP
1 PCJ @ 70-80% 1RM clean
5 strict man makers - no squat, muscle clean and push press
20 over the box jumps - MUST STEP DOWN