Warm-up: Dots (2), walking spidermans, walking quad stretch
Mobility: Roll-out T-spine, lax ball to serratus, Sampson stretch
Strength: EMOM 8 minutes of Hang Power Snatch, Hang Snatch, Overhead Squat (at approx 70% of 1RM)
Conditioning: Every 30 seconds for 8 mins perform 1 Burpee, 1 C2B, 1 TTB
Then, for total working time: “CFJC Benchmark” – this is the WOD that tests conditioning for Level II athletes – goal is 6:00 as Rx for men, 6:30 as Rx for women
- Run 400m (once)
Then, 3 rounds of:
- 5 Pull-ups
- 10 KB Swings
- 10 Burpees
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