Basic

Three sets of:

Romanian Deadlifts x 6-8 reps @ 3011

Rest 45 seconds

Push-Ups x 15-20 reps @ 1010

Rest 45 seconds

Kettlebell Swings x 15-20 reps

Rest 45 seconds

Hollow Hold/Rock x 30-45 seconds

Rest 45 seconds

B.

In teams of two, alternate sets to complete 3 each of:

5 Man-Makers

300 Meter Run

Performance

Five sets of:

Snatch x 1.1.1

(rest 5-7 seconds between singles)

Rest 2 minutes

B.

In teams of two, alternate sets to complete 3 each of:

10 Power Cleans (185/135 lbs)

400 Meter Run

CORE:

Tabata

Hollow to arch…20 sec Hold then 10 sec rest 8 rounds