Warm-up:
Fetal Position breathing 30 sec
Bear crawl 30 sec
10x World’s Greatest Stretch (5 reps each side)
No Money Drill (10 reps)
Power Snatch up to 5 reps (135/95/50%)
Conditioning:
From 0:00-4:00
AMRAP Burpees
From 4:00-6:00
Rest
From 6:00-9:00
AMRAP Power Snatches@(135/95/40%)
From 9:00-10:00
Rest
From 10:00-20:00
Run 1 mile, rest remainder of time
From 20:00-24:00
AMRAP Burpees
From 24:00-26:00
Rest
From 26:00-29:00
AMRAP PCPJ (135/95/same weight as above)
29:00-30:00
Rest
30:00-40:00
150 WBS
75 pull-ups