Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: Movement standards and scales
Part 2 – Conditioning:
Performance: “More Open Prep”
- 40 Wall Ball 20/14
- 35 Box Jumps 24/20
- 30 Burpees 6″
- 25 C2B
- 20 TTB
- 15 Power Clean (135/95lb)
- 10 S2OH (115/75lb)
- 5 Power Snatch lb)(115/75lb)
**DO NOT complete this straight through. Perform 1 minute all out max effort 2 minutes rest. Work speed of movement.
Fitness: “Intramural Games Sampler”
- 30 Wall Ball
- 30 Box Jumps or Step-ups
- 30 Burpees
- 20 Pull-ups or Ring Rows
- 20 Knee ups or sit-ups
- 15 Hang Power Clean
- 10 Shoulder to Overhead
- 5 Hang Power Snatch
**DO NOT complete this straight through. Perform 1 minute all out max effort 2 minutes rest. Work speed of movement.
