Warm-up:

15 Turkish Get-ups w/pvc

Strength:

1) 5×1 3-pos Power Snatch (Knee/Mid-thigh/High), Light and fast w/perfect technique

2) 5×1 3-pos Power Clean (Knee/Mid-thigh/High), Light and fast w/perfect technique

Warm up with 3×3 before starting each movement

20min Time Limit

Conditioning 1:

10 Minutes

As many reps as possible of Turkish Get-ups.

CHOOSE A WEIGHT YOU CAN HANDLE!

Conditioning 2:

Row for meters

10 x :30 on/:30 off

This is an all out effort Row. No sand bagging.