Endurance:  Dynamic Drills ROM – run 1 mile

Warm up:  3 rounds

• 20 pullups
• 20 pushups
• 20 KB swings
• 20 situps

Working Capacity:  3 rounds

• 20 sdhp
• 10 overhead weighted squats
• 20 wall balls
• 200m sand bag run
• 20 box jumps

Durability:  2 rounds

• 20 GHD
• 20 Back extensions

Endurance:  Dynamic Drills – run 1 mile

Working Capacity: 

• 1000 m row C2
• 21-15-9
• Thruster / box jumps
• 1000 m row C2

Warmup for O-lifting

Snatch work progression; full squat snatch

Endurance:  Dynamic Drills – 800m run

Warmup:  Synovial Fluid

30 sec. each set x 2

• swing
• around the world
• halo
• figure 8 upper cut

Kettle Bell “EDT”

20:7 reps x 7 sets

• swing
• goblet squat
• push press
• kte
• hindu pushups
• box steps
• burpees

Durability:

30 sec continuous of  x 2 rounds

wall sits/jump air squats