Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

Coaches choice

Workout warmup:

Tire flips, two flips then jump to middle of tire then out, run to fence and back to the start line and back to the tire. repeat 4 times. Don’t be afraid of larger tires.

Workout:

For time:

40 Power Snatches, pick load

Partner Run, 800 m

40 Pull-ups

30 Power Snatches pick load

Partner Run, 400 m

30 Pull-ups

20 Power Snatches, pick load

Partner Run, 300 m

20 Pull-ups

10 Power Snatches, pick load

Partner run 150m

10 Pull-ups

Solo:

1/2 reps, same runs.