Mobilize, then:
Skill-Based Movement Primer
Every 6 minutes, for 18 minutes (3 sets) for times:
300 Meters on Assault Runner or 400 Meter Run
10 Power Snatches (75-115/55-75 lbs)
Wall Walk + 10 Nose to Wall Handstand Marching
A.
Every 2 minutes, for 12 minutes (6 sets):
Strict Overhead Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%
B.
Three sets for times of:
12 Chest-to-Bar Pull-Ups
10 Overhead Squats (135/95 lbs)
8 Hang snatch 135/95
Scaling options for Pull-Ups (choose one of the following):
Band-Assisted Pull-Ups
Jumping Pull-Ups
Strict Pull-Ups (Reduce reps by half)
C,.
For time:
100-Foot Overhead Carry*
40/30 Calorie Ski Erg (or Row)
50 Kettlebell Swings
40/30 Calorie Ski Erg (or Row)
100-Foot Overhead Carry
* 2 db’s or kb’s