Endurance:  Dynamic Drills followed by 1 mile run

Warm Up:  30 squats/20 rollovers/30 OH squats; Bergner warm up clean progression

Strength & Stamina:  3 RM Clean Jerk

6 rounds

• 2 Clean & Jerk 3 RM
• 6 Burpee broad jumps
• Hip Mobility

Working Capacity:

6 rounds

• 10 Dead Lift (body weight)
• 10 Pull Ups

Core & Durability:

4 rounds

• 800m run with sandbag
• 25 GHD
• 1 minute rest

Stretch, hydrate & Refuel!

Kettle Bell Strength & Conditioning!

Endurance:  Dynamic Drills/Synovial fluid warm up

Warm Up:

• 30 sec Around the world each way
• 30 sec halo right/left
• 30 sec Figure 8 upper cut

WOD:

10-9-8-7…..3-2-1

• Double Kettle Bell Clean to squat to thruster
• Push Jerk double
• Burpee to full squat

Durability:

• Wall Squats
• OH Squats
• Windmill r/l