Warm Up:
3 rounds
150m Row
10 Leg Swings Each Leg
5 Wallballs
5 Empty Bar Power Snatch
5 Empty Bar Strict Press

Strength:
Bench Press
5×5
You choose load for the day. If you want to go heavy that’s fine. If not stay at a comfortable working weight.

Workout:
3 rounds for time of:
*10 Ground-to-Overhead 95/65 BEG-70/55
4 Shuttle Sprints 50m
*Ground to Overhead can be snatch or clean and jerk. Videos are shown below to give examples of both*
–COACHES NOTES: With this workout only being 3 rounds these movements should be set up so you get them done unbroken and fast. Those going with the RX weights should aim for 4:15 for men and around 5 mins for women. If you are going off of the RX weights set your weight up to still finish at or around 5:30 minutes for men and 6 minutes for women. The Shuttle runs should be Sprints!!! .–

**Optional Accessory Work**
Option 1:
Overhead Carry 3x100m
Use the heaviest weight you can for each set.
Rest as needed between sets.
Use 2 dumbbells OR kettlebells

Option 2:
2 Rounds
1 minute Max Cal Bike Or Row
Rest 3 mins between rounds.