Baseline: ROM Drills. 5 Rounds: 15x KB SDHP, 10x KB swing, 5x KB snatch each arm (35#/20#), Run 400m
Work capacity: 3 Rounds for time: 21x DB snatch right arm (40#/30#), 21x pull ups, Run 200m, 21 DB snatch left arm, 21x pull up, Run 200m.
Durability: 1x800m sprint, 1x600m sprint, 1x400m sprint, 1x200m sprint, 1x100m sprint. These are to be performed all out; therefore, rest 2 min between sprints. Active stretch or Yoga.