Warm-up:

Run 400m

3 rounds:

20 Double-unders

10 HS Shoulder shrugs

5 Straight-leg Box-jumps

Conditioning:

1) For time:

50 Thrusters (65/45)

Run 800M

rest 1 minute

50 Snatches anyhow (95/63)***

***This should be done wearing a HR monitor. Break every ten reps and wait 5 seconds to read the monitor read out. Begin the next set of ten as soon as the monitor reads 155BPM or less.If you do not have a HR monitor to gauge HR during rest intervals, find your pulse immediately when the rest period begins. Then count pulse beats for :05 – 13 beats in :05 = 156BPM - 14 beats in :05 = 168BPM.

Rest 1:00

For time:

Run 800m

50 Thrusters (65/45)

Extra work: (must be done before regular work, no exceptions):

1) 5x3 T&G Power Clean and Jerk, work to a max for the day

2A) Press 4x2+5 Push-press, work to a max for the day

2B) Good mornings 4x5

Postural Restoration:

1) 90/90 5 breaths

2) Side planks 5 breaths each side

3) 20x Alternating Superhumans