@ 85% for 15 minutes
10 burpees (no jump)
16 walking lunge steps
20 butterfly HTF sit-ups
run 600 meters
rest 7:00
@ 85%
row 750/700 meters
50 box step -ups @ 20 in
150 running man jump rope rep
Performance
A. In 12 minutes, work up to a heavy 5 rep snatch cluster (1.1.1.1.1) 10 sec b/t reps-great technique
B1. belly-to-wall HS X 40 seconds X 3; rest 45 seconds
B2. tuck front lever X 6-8 seconds X 3; rest 45 seconds
B3. vertical jump with 180 degree turn X 3 each direction X 3; rest 90 seconds
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