In WODs

Warm-up & Mobility: 15 Minutes

Strength: Bench – long pause (2 count) Bench 4×5@75% – Or athletes can choose to work an overhead press

Conditioning: Test Level II Skill – how many squats in 2 minutes? (Goal is 80+)

Rest 3 minutes then…

8 min AMRAP of:

  • 100m Shuttle Run
  • 10 Box jumps (24/20″)
  • 5/5 KB Clean (24/6k)

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