Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: Review movement standards and progressions
Part 2 – Conditioning: “Karl’s Wife is Twisted”
Performance: For time –
- Run 400 meters
- 21 Thrusters (95/65lb)
- 21 Pull-ups
- Run 300 meters (as a shuttle, 150m out then back)
- 15 Thrusters (115/75lb)
- 15 Pull-ups
- Run 200 meter
- 9 Thrusters (135/95lb)
- 9 Pull-ups
Fitness:
- Run 400 meters
- 21 Thrusters at 5 RPE
- 21 Ring Rows
- Run 300 meters (as a shuttle, 150m out then back)
- 15 Thrusters at 6 RPE
- 15 Ring Rows
- Run 200 meter
- 9 Thrusters at 7 RPE
- 9 Ring Rows
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