Warm Up
Run 250m
Dynamic Drills
2 Rounds
- 5 Inchworms
- 10 Good Mornings
- 15 Russian KBS
Strength/Skill
5 Sets
- A1: Power Clean x 1.1.1.1 – Rest 10 seconds between reps
- A2: Box Jumps x 5 @ 13X1
- A3: Nose to Wall Handstand Hold x 45 seconds OR 2-3 Wall Walks
- A4: Powell Raise x 8 per – Rest 60 seconds
MetCon
In teams of 2, with only 1 person working at a time, partners will alternate full rounds to complete as many rounds and reps as possible in 15 minutes of:
- Run or Row 250m
- KBS (53/35) x 15