Saturday, 6/25/16

0:00-12:00

Warm up w/ dynamic stretching and foundational movements

Set up and warm up first workout

12:00-22:00

1)Conditioning

10 Min AMRAP

12 Toes to Bar; 6 Toes to Bar; 12 Knee Raises; 6 Knee Raises

12 Kettlebell Snatches* (53/35; 44/26; 35/18)

24 Wall Balls (20/14; 14/10; 10/6)

*6 per arm

22:00-24:00

Rest 2 minutes

24:00-28:00

2) Conditioning

Run 800m; 600m; 400m

4:00 Time Cap

28:00-35:00

Stretch for at least 5 minutes and warm up with only an empty bar

35:00-50:00

3) Strength (Benchmark)

Go for 1 RM Clean and Jerk*

*Bar must start empty at 35:00–15 minutes to find max.

50:00-60:00

Cool Down

Clean up

Spend at least 5 minutes stretching