WARM UP

Part 1
3 Sets
10 Leg swings (across body) / Leg
10 Alternating Hamstring Scoop Stretch
:30 Forearm Stretch / Both arms

Part 2
Sets 1-3:
:20 Single Unders
:10 Rest
:20 High Knees
:10 Rest
Set 2 & 4:
:20 Double Unders or Attempts
:10 Rest
:20 Walking Lunges
:10 Res

SKILLS & SPECIFIC WARM UP
Burgener warm up – KB Snatch

EMOM 6
15 KB Russian Swing
3 KB Single-Arm Overhead
Squat / side

Set 1:
:20 Alternating Reverse Lunge + High Knee
100 mt Easy Run
Rest :30
Set 2:
:20 KB Deadlift x side
100 mt Run
Rest :30
Set 3-4:
:20 Single Arm Alternate KB Deadlift High Pull
Rest :30
:200 mt Run (fast pace)

CONDITIONING
“THE COUPLE THAT BREAKS”

5 Round For Time:
400 mt Run
20 Alternate KB Snatch #24/16