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Warm Up
10 Cals Bike
5 Push Ups
5 Each Arm - 1 Arm KB Swings
50ft Bear Crawl
x 2
Strength -
Snatch
Build to a heavy Double
Then
3 x 2 @ 90%
Gymnastics -
25 Pike Ups
12 Barbell Roll Outs
25 Hollow Rocks
1:10 DBall Hold 150/100
x 3
Conditioning
21 - 15 - 9
Squat Clean @ 135.95
Ring Dips