Warm Up — Skill (Breathing during wall ball / thruster)
Barbell Warm-up
Conditioning — 4 Round Interval
- 3 Minute Sprint
- 200m Run
- 15 Wall Balls
- Max Rep Snatch Grip or Regular Grip Deadlift
- L1 — 135 / 95
- L2 — 155 / 105
- L3 — 185 / 125
- 3 Minute Rest
3 Minute Sprint - 200m Run
- 15 Wall Balls
- Max Rep Overhead Squat
- L1 — 115 / 80
- L2 — 135 / 95
- L3 — 155 / 105
- 3 Minute Rest
- 3 Minute Sprint
- 200m Run
- 15 Wall Balls
- Max Rep Squat Snatch
- L1 — 95 / 65
- L2 — 115 / 80
- L3 — 135 / 95
- 3 Minute Rest
- 3 Minute Sprint
- 200m Run
- 15 Wall Balls
- Max Rep Power Snatch
- L1 — 95 / 65
- L2 — 95 / 80
- L3 — 115 / 80
