Warm-up:

  • 15 Sec. Sampson Stretch (each side)
  • 15 PVC Overhead Squat
  • 15 Sit-ups
  • 15 Good Mornings
  • 15 Ring Rows
  • 15 Push-ups
  • Burgener Warm-up

Workout:
"Brutus"

  • 1-2-3-4-5-6-7-8-9-10
    • Hang Power Snatch (40% of BW/35% of BW)
    • Overhead Squat (40% of BW/35% of BW)
    • Ring Dip
  • 800m Run
  • 10-9-8-7-6-5-4-3-2-1
    • Hang Power Snatch (40% of BW/35% of BW)
    • Overhead Squat (40% of BW/35% of BW)
    • Ring Dip

***40 Min. Cap

Scaled: Climb to 8, 400m Run, Descend from 8