Warm-up/Mobility:
Coaches Choice 10min time limit
Strength:
1) 3 Snatches (full squat) 1×65%, 1×70%, 1×75%, 1×80%
In other words 3 Snatches at 65%, 3 at 70% and on……
Warm-up with 3 sets first. Work within your skill set and keep the weight manageable and form spot-less
2) HBBS 6×65%, 6×70%, 6×75%, 6×80%
Warm-up as needed (3 sets at most).
25min time limit for parts 1 and 2.
Conditioning:
150 Burpees
20min time limit
Notes:
Yup 150, thats not a typo. Stay calm and don’t panic (and don’t cherry pick either). This will be more of a mental battle then anything else.
Break the 150 into manageable sets. If you do 10 a minute that will take you 15min, thats 1 rep every 6 seconds……that is DOABLE!
1 rep every 8 seconds will put you at 20min……very DOABLE as well.