3 Rounds

200m Run

10 Jump Squats

10 PVC Trunk Twists (right + left=1)

10 PVC Good Mornings

Pre-game:

Pigeon stretch/wrist mobility

3×3 Dead Lift, building up to working weight

WOD:

8 Rounds

0:20sec Max rep Dead Lift, 185#(125#)

0:10sec rest

0:20sec Max rep Burpee

0:10sec rest

Strength:

Front Squat

Establish a 1RM following 5-4-3-2-1, 1-1-1 (if needed)

Working at 50%-60%-70%-80%-90%….