Mobility Prep and Activation
:30/:30 World’s Greatest Stretch
5/5 Open Book Thoracic Rotations
:30 Alternating Scorpions
:20 Wrist Circles (each direction)
General Movement Prep
2 Sets: For Quality
6/6 Half-Kneeling Windmills (light KB or DB or bodyweight)
6/6 Single-Arm Overhead Lunges
6 Box Jumps

Specific Turkish Get-Up Prep and Build
Bodyweight Turkish Get-Up (1 per side) focusing on smooth transitions
Light DB or KB: 1 per side, pausing at each position

Get to Working Load

Strength – turkish get ups
Every 90 seconds x 6 Sets
1/1 Turkish Get-Up

Score = Average Load Across

Primary Objective: Perfect form and hitting all positions without rushing
Secondary Objective: Maximum Total Average Load

Stimulus: Unilateral Full Body Strength

Movement Modifications:
-Single Arm Kettlebell Overhead Tall Kneeling to Standing
Turkish Sit-Ups
Single Arm Kettlebell Front Rack Tall Kneeling to Standing

“Forest Sprint”
For Time
20-16-12-8-4-2
Alternating Dumbbell Snatch
Box Jump Overs
Dumbbell: 50/35lb, 22.5/15lb
Box Height: 24/20in

Level 2:
DB 35/25lb, 15/12kg
Box Height 24/20in
Level 1:
DB 25/15lb
Box Step-Overs 24/20in
Masters 55+:
DB 30/20lb, 14/9kg
Box Height 24/20in (Step-Overs Allowed)

Score: Time
Goal: 7:00-11:00
Time Cap: 12:00

Stimulus: Short, high-intensity power test emphasizing hip extension, quick turnover, and agility.
RPE: 9/10

Primary Objective: Unbroken snatches, fast and steady box jump overs
Secondary Objective: Minimize transition time between movements.

Workout Strategy:
Cycle snatches with steady rhythm, switching hands midair. On box jump overs, step-down or rebound based on skill; keep moving without long pauses. Push hard as reps descend.

Movement Modifications:

Box Jump Overs: Lower box height to maintain fast turnover or sub step-overs for those with knee issues or problems with dynamic jumping. For limited space or equipment, perform lateral plate step-overs or line hops to maintain agility and cadence.

Alternating Dumbbell Snatch: Adjust the load to maintain unbroken or near-unbroken sets. For reduced range of motion, perform hang dumbbell snatch.