Warm-up:

Run 400m

3 rounds:

30 Double-unders

:30 sec hollow hold

:30 sec arch hold

5 Pull-ups, any style

With a running clock...

Conditioning:

1) For time:

Run 800m

50 KB Swings 32/24kg

Rest 1:00 between 1&2.

2) 50 Clean & Jerks (anyhow)* 95/65#

For time.

*This should be done wearing a HR monitor. Break every 10 reps and wait :05 to read HR monitor readout. Begin the next set of 10 as soon as HR drops below 155BPM. If you do not have a HR monitor to gauge HR during rest intervals, find your pulse immediately when the rest period begins. Then count pulse beats for :05 – 13 beats in :05 = 156BPM - 14 beats in :05 = 168BPM.

Rest 1:00 between 2&3.

3) For time:

50 KB Swings 32/24kg

Run 800m

WL:

1) 4x10 T&G (no rest in front-rack) Power Jerk, work to a max for the day

Strength:

2A) Press 3x10

2B) Good mornings 3x12

Postural Restoration:

1) 90/90 5 breaths

2) Side planks 5 breaths each side

3) 20x Alternating Superhumans