3x 1 min AMRAP double unders. 1 min rest between efforts
Overhead prep
3x 10 KB windmills, 1 wall walk, 10 walking lunges
Strength
I. 2 Turkish get ups EMOM x 10 @ 35/45
II. 1 snatch + 1 hang snatch + 1 OHS X 7 sets. Start at 65% of snatch 1 RM, add 5# per set. 1:30 between sets
Conditioning
3 RFT
400m row
400 m run
Recovery
Easy walk or row
3x 10 GHD sit ups
Leg up rig hamstring stretch 2 min per side
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