WARM-UP
2 ROUNDS
5/5 SA DB/KB/BP Deadlift
100m Run, 15sec Jog in place or 8 Up-Downs
5/5 SA DB/KB/BP Hang Power Clean
100m Run, 25sec Jog in place or 10 Up-Downs
10 Alt. DB/KB/BP Snatch
200m Run, 40sec Jog in place or 12 Up-Downs
***HOME WORKOUT***
2 ROUNDS FOR TIME
400m Run (or 20 Burpees)
20 Backpack Up-Down
30 Backpack Front Squats
400m Run (or 20 Burpees)
20 Backpack Cleans
20 Backpack Ground to Overhead
-16:00 Hard Cap-
(Score is Time)
AFTER PARTY
FOR RECOVERY*
3:00-5:00 of Flow Stretching…
*Flow through what feels right:
Up-Dog or Cobra
Down-Dog
Cat/Cow
Child’s Pose
Saddle
(No Measure)
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