Long Conditioning (Benchmark)
“Morrison”
50-40-30-20-10
Wall Balls (20/14)
Box Jumps (24/20)
Kettlebell Swings (53/35)
Medium Conditioning
14 Min AMRAP
7 Chest-to-bar Pull-ups
14 KB Goblet Lunges (70/53)
14 KB Snatches (70/53)
Sprint Conditioning
4 Rounds
12 Thrusters (95/65)
12 Burpees
Lower
5×5 Deadlift
Start @ 75% 1 RM and work up
Olympic Lifting
7×1 Split Jerk
Start @ 80% Clean and Jerk 1 RM and work up
320 Gym 