Warm Up
(done as a line moving down the gym)
2 rounds
1 length bear crawl (slow, hips down)
1 inch worm into spiderman lunge (both sides)
5 forward rolls
Coach to allocate groups and set up stations
Conditioning
40 min Circuit (done in heats but individual work)
8 min at each station (1 min rest/change over)
7 min AMRAP (wall mounted rig area)
10 Burpee Pull Ups
Run 200m
2 wall walks
7 min Cap (middle of floor)
3 rounds
15 Hang Squat Clean @ 50/35kg
15 Over bar burpees
7 min AMRAP (second half of floor + front half of rig)
30 T2B
20 DB Snatch Alt @ 25/17.5kg
10 HR Push Up
7 min AMRAP
30 Ball slam
30 wall ball
30 sit ups