WARM UP
25x each with a PVC/broomstick:
Shoulder Dislocates
Shoulder Press
Overhead Squat
Romanian Deadlift
Bent Row
Good Mornings
CONDITIONING
“Running Clock Conditioning*”
On the 0:00…
1000 m Run
On the 10:00…
3 RFT:
10 Power Snatch #40/25
10 Chest To Bar
On the 20:00…
1000 m Run
On the 30:00…
3 RFT:
10 Thrusters #50/30
10 Burpee Box Jump Overs #60/50
On the 40:00…
1000 m Run
On the 50:00…
3 RFT:
10 Clean and Jerks #60/40
10 Toes To Bar
*courtesy of CFNE