warm up
2min monostructural work of your choice. run, row, airdyne, jump rope whatever. pick 1 and go for 2min.
Catalyst WU from the board
skill strength
10×1+1 Hang Snatch + Overhead Squat add weight each set. rest about 90s between sets.
functional fitness
Overhead Squats
3×5 adding weight only if form is solid
conditioning
for time
21 pull ups
30 DUs
sprint 100m
15 pull ups
30 DUs
100m
9 pull ups
30 DUs
100m
functional fitness
using NO MORE THAN 50% of your heaviest OHS from above
5x
5 OHS
5 jumping pull ups
5 box jumps(24/20)
run 100m
stretch
arm overhead w/ external rotation 2min/arm
scalene stretch 2min/arm
standing hamstring stretch 2min/leg
