A. GENERAL (5:00)
5min on a Machine. At the top of each min: 3-5 burpees

Team Version, You go I go 4 total sets
1:00 on a Machine
1:00 Amrap
- 3-5 Burpees
- 5-10 Air Squats

Cone Grab Game (5-7:00)
Take 5-7 minutes to play the cone grab game:

B. MOBILITY/ACTIVATION (4:00)
Ballistic Leg Swings, Front & Back + Side to Side
15 Reps

Lying Leg Swings
20 Total Reps, Alternating

C. SPECIFIC (6:00)
Dumbell Hang Squat Cleans
- 5/5 Single Dumbbell Hang Squat Clean
- 5 Dual Dumbell Hang Squat Clean
----
Lunge Steps
- 6 Single Dumbell Lunge Steps
- 6 Dual Dumbell Lunge Steps
----
Alternating Dumbbell Snatch
- 6 Dumbbell Snatch

For time
2 rounds of:
- 20/16 Calorie Row
- 15 Dual Dumbbell Hang Squat Cleans
2 Rounds of:
- 20/16 Cal Row
- 30 Dual Dumbbell Lunge Steps, Farmer’s Carry
2 Rounds of:
- 20/16 Cal row
- 40 Alternating Dumbell Snatch

@ 50/35 lbs Dumbbells

Score: Time
Time Cap: 20:00
Kilogram: 22.5/15, Beg: 11.5/7.5, Int: 15.5/9

Scaling Options:
Beginner
2 rounds of:
- 15/12 Cal Row
- 10 Dual Dumbbell Hang Squat Cleans
2 rounds of:
- 15/12 Cal Row
- 20 Lunge Steps
2 rounds of:
15/12 Cal row
20 Alternating Dumbell Snatch
@ 25/15 lbs Dumbbells

Intermediate
2 rounds of:
- 20/16 Cal Row
- 15 Dual Dumbbell Hang Squat Cleans
2 rounds of:
- 20/16 Cal Row
- 30 Dual Dumbbell Lunge Steps
2 rounds of:
- 20/16 Cal row
- 40 Alternating Dumbell Hang Snatch, Single
@ 35/20 lbs Dumbbells

Prone Hamstring Curl
3 x 10

Goal: Hamstring Accessory