Warm Up: run 1 mile, then 21-15-9 wall ball, push-ups
Strength: work to 1 RM Press
Stamina: 6 rounds: 3 Press @ 80% 1RM, 10 dead hang pull-ups, Hip Mobility Drill
Work Capacity: 5 Rounds for time:
3 x Snatch Complex (115#)
6 x Burpee Box Jump
400 meter run
Durability: 100 leg levers, 100 flutter kicks, 100 sit-ups
Notes: Equipment required: Oly set, box jump, wall ball, pull-up bar. Snatch complex is Hang Power snatch, HPS to O/H Squat, Power snatch from floor, full squat snatch from floor.
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THESE WODS ARE FOR SEASONED OPERATORS, INDUSTRIAL ATHLETES, AND HARD CORE ADVENTURE ATHLETES. IF YOU ASPIRE TO BE ONE OF US, THEN PROCEED WITH CAUTION AND USE OUR ONLINE COACHING PROGRAM TO RAMP UP – THESE WODS CAN LEAD TO OVERTRAINING – LISTEN TO YOUR BODY!