Movement Prep: 2 Rounds

  • 30 Sec. Captain Morgan (R)
  • 30 Sec. Captain Morgan (L)
  • 15 Sec. Rest
  • 30 Sec. Passive Hang
  • 15 Sec. Rest

Warm-up:

  • 1 Min Jump Rope
  • 10 Cossack Squats
  • 200m Run/Ski/Row
  • 10 Russian Lunges
  • 200m Run/Ski/Row
  • 10 See Saw to Vertical Jump
  • Barbell Complex #1

Strength: 16 Min E2MOTM

  • 4 Deadlift - 3 Hang Clean - 2 Push Jerk - 1 Split Jerk

*Perfomed as a continuous sequence

**Start light and build to AHAP

Conditioning: 3 Rounds for time

  • 10 Power Clean (135/95)
  • 25 Wall-Balls (20/14 @ 10')

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