junk yard dog+burgener warm up+skill transfer + 3 pos sn, 3 reps at each position!
1. back squat: work up to 85%x3 x 10
2. 100 ab mat sit ups.
Warm up: Row 500m, then range of motion drills, and dynamic movements of your choice. Next, warm up to a 1 RM front squat.
Work Capacity: Complete 10 rounds of the following...
5x KB snatches each arm (24kg/16kg)
1x Suicide sprint (start line - 10m line - start line - 20m line-start line)
1x rope climb (15ft)
30 seconds rest
Endurance: 100x ball slams for time
Use the heaviest slam ball you have access to, and goal is under 3 minutes.
Core: 1x max plank hold