WARM-UP

1 ROUND

100m Jog

5/5 SA Deadlifts

5/5 SA DB Swings

5/5 SA Strict Press

5/5 Leg Swings (front to back)

1 ROUND

100m Run

10 Up-Downs

10 Alt. DB HP Cleans

5/5 DB Push Press

5/5 Leg Swings (side to side)

1 ROUND

100m Sprint

10 Alt. DB Up-Downs

10 Alt. OH/FR Lunges

10 Alt. DB HP Snatches :30/:30 Calf Stretch

STRENGTH (ALL) – 1X3@RPE7/1X3@

RPE 8 / 1×3+ @ RPE 9 Push Press

Push Press for load:

#1: 3 reps

WORKOUT (PERFORMANCE)

3 SETS

AMRAP × 5 MINUTES

100m Run

6 Single DB Overhead Alt. Lunges (50/35)*

4 Alt. DB Devils Press

*Perform 3 Reps with DB OH on L-side then 3 Reps DB OH on R-side. Pick up where you left off.

-Rest 1:00 b/t Sets-

(Score is Total Rounds + Reps)

KG DB: (22.5/15)

WORKOUT (FITNESS)

3 SETS

AMRAP x 5 MINUTES

100m Run

6 Single DB Front Rack Alt. Lunges (35/20)*

4 Alt. DB Devils Press

*Perform 3 Reps with DB FR on L-side then

3 Reps DB FR on R-side. Pick up where you left off.

-Rest 1:00 b/t Sets-

(Score is Total Rounds + Reps)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10 Alt. Wrist Push-Ups*

1:30/1:30 Half Pigeon Stretch

*In a table top position, start with both hands in fists on the ground. Slowly unroll one hand so back of the hand is on the ground, with palms up. Roll back into a fist and switch sides.

-Rest as Needed b/t Set-