Simple Complex

Endurance : 1/2 mile run

Warm Up:  10 minutes

• 5 pullups/10 pushups/15 squats

Phase I:  Strength

• Bergner Warm Up w/PVC  progress to 45lb. O Bar add weight accordingly.
• Drop Sets
• Working Snatch : Muscle Snatch/Full Squat Snatch

Phase II:  Stamina  3 rounds

• 3 Snatch
• 10 BPK = burpee, pullup, knees to elbows
• Hip Mobility Drill

Phase III:  Working Capacity 3 rounds

• 10 OH Squats 65lb
• 400m run
• 15 Burpees
• 400m run
• 20 KB Swings 55lb.
• 400m run

Stretch, hydrate, refuel, roller theraphy:)

Kettle Bell Strength & Conditioning “EDT”

Endurance:  Run 1 mile

Warm Up:  Synovial Fluid Warm Up

WOD:  30:10×8

• Russian Swing
• Dead Lift
• Goblet Squat
• American Swing
• Burpee Clean

Durability:   3 rounds

• 10 Wall Squats
• 10 OH Wall Squats
• 10 KB Sit ups