Movement Prep:

  • Shoulder Series

Warm Up:

  • Troy Special

Skill/Strength:
5 Min each...

  • KB Snatch Drills
  • Turkish Get-up Practice
  • Rope Climb Technique

Conditioning:
13 Min AMRAP

  • 1 15' Rope Climbs
  • 6 KB Snatch - Left Arm (24/16)
  • 1 Turkish Get-down-and-up (24/16)
  • 1 15' Rope Climbs
  • 6 KB Snatch - Right Arm (24/16)
  • 1 Turkish Get-down-and-up (24/16)

Scaled: Rope pull-to-stand, DB Snatch, Unweighted TGU
Up-Scaled: Legless Rope Climbs

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Extra Work: 800m Sled Drag (135/90)