After general warm up you have 7mins to warm up these specific movements then:
A) 4 sets to find heaviest complex:
3 Push press + 1 Split jerk (with a 3 second pause at bottom of the dip for the jerk)
B) Fight gone bad style (1min at each station)/ 5 rounds:
Box jumps
Thrusters @L1=20kg/15kg – L2= 27kg/20kg – L3=35kg/25kg
Burpees
– Rest –
5 mins rest after last set of burpees then:
C) For time:
20 Double kb snatch @ L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg
(Every drop= 2 wall climbs)
