WARM UP (9
minutes or less)
2 rounds:
200m Run
20 Jumping Jacks
20ft Crab Walk
10 Air Squats
STRENGTH / CONDITIONING
#1 (17 total minutes; warm up + EMOM)
EMOM for 10 minutes, alternate movements (5 rounds):
1st minute: 10 Kettlebell Sumo Deadlift High Pulls,
24/16kg
2nd minute: 1 Front
Squat @ 85%-95% 1RM + 1 Strict Deficit Handstand Push Up
• Take the Front
Squat from a rack. Athlete’s choice of
weight (within the percentage band) and choice of deficit height for HSPUs.
• Clean up, rest, pick a partner close to your
skill/strength level, set up, movement prep, and warm up exactly 15 minutes, then:
CONDITIONING
#2
In teams of 2, for time:
30 Lateral Burpee Box Jump Overs, 20”
30 Snatches, 155/105#
30 Lateral Burpee Box Jump Overs, 20”
30 Clean & Jerks, 155/105#
30 Lateral Burpee Box Jump Overs, 20”
30 Thrusters, 155/105#
• 18-minute time
limit. Partners share reps as needed.
