Tim

Warm-up (10)

100 Single Unders Running In Place

DU Flight Simulator 10 - 20 - 30 - 40 - 30 - 20 - 10

Hip/Glute Bridge on Foam Roller

Then 2 Rounds,

7 PVC Squats Against Wall

2 Pause Pistols L & R

Strength I (30)

Starting w/ an empty barbell.

EMOM add 10lb and Clean for as long as possible.

Once you can no longer Snatch, EMOM add 10lb and Clean for as long as possible.
Once you can no longer Clean, EMOM add 10lb and Deadlift for as long as possible.

Conditioning (10 Minutes)

Mash-up

16 Minute 30 Sec On/Off

Minute 1:  Ring Dips

Minute 2:  Jumping Lunges w/ Med Ball 14

Minute 3: Dumbbell Thrusters 25

Minute 4:  A.D. Sprint

Cash-Out (5)

Band Stretches