Warm-up
Dynamic
Conditioning
Running relays
speed
3x 100 meter sprint
recovery 100 m between each sprint
2x 400 meter pace
recovery 1 min between
speed
3x 100 meter sprint
recovery 100 m between each sprint
2x 400 meter pace
recovery 1 min between
Weightlifting
Clean and jerk
Demo- clean
Demo- jerkWork up to a heavy
10 lifts or less
Demo- clean
Demo- jerkWork up to a heavy
10 lifts or less
Metcon
9 min AMRAP
9 burpees
18 sit ups
1 rope climb