- RX -
3 rounds for time:
15 thrusters (65/95 lb)
400-m run

- INTERMEDIATE -
3 rounds for time:
15 thrusters (55/75 lb)
400-m run

- BEGINNER -
3 rounds for time:
15 thrusters (35/45 lb)
200-m run

1 set:
200-m run, slow
:30 alternating hamstring scoops

3 sets:
:30 running position drill per leg
:30 lean and pull drill
:30 running falling drill
100-m run
- Practice maintaining a figure-4 body position on each run.

1 set:
200-m run, faster

Pre-workout:
Every 2:00 for 4 sets:
3-5 empty barbell squat snatches
 

1 set:
1:00 foam roll quads
1:00 couch stretch/leg
 

Every 2:30 building to a heavy set:
2 hang power snatches
2 hang squat snatches
- Start at 65/95 lbs and add load with each set.
- All sets unbroken. Build to a heavy set without failing any reps.

Every 2:00 x 6 sets:
8/10-calorie SkiErg
25-50-ft handstand walk
- Limit each set to 1:15 of work.
- Substitute with an air bike or rower as needed.

On a 25:00 clock:
:48 C2 bike (slow-to-moderate)
:12 C2 bike (fast)
- 25:00 of continuous movement.
- Practice recovering from hard efforts with sustainable, slower paces.