LIFT, JUMP, RUN

1. Warm Up: Run 800m or Row 1000m

2. Strength: Overhead Squat, 1RM

3. Stamina: (3-5 rounds)

• 3 Overhead Squats @ 80% of 1RM
• 10 Strict or Weighted Pullups

4. Work Capacity - 3-5 rounds for time:

• Snatch, 3 reps
• Snatch Balance, 6 reps
• Burpee Box Jumps, 9 reps
• Run 400m or Row 1000m

5. Durability

• 100 Leg Levers
• 200 Bicycle Crunches