A. GENERAL (4:30)
3 sets
30 seconds shuttle runs
30 seconds Band face pulls
30 sec broad jumps

B. MOBILITY / ACTIVATION (1:30)
Plank or Quadruped bird dogs
20 total reps

C1. SPECIFIC (10:00)
3-5 Snatch Deadlift
3-5 Dip & Shrug
2 x 3-5 Segmented Snatch pull, pause in lift off
—
Load up to 85%

C2. SPECIFIC (8:00)
Choose Equipment for Carry:
- DBs
- KBs
- Sandbag
- D Ball
Take 5-6 minutes to practice carry & Movements
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Band Resisted Broad Jump
2-4 Reps

5 rounds
45 sec Max Distance heavy carry, 15 sec rest
45 sec Max Russian KBS, 15 rest
45 sec Band resisted broad jumps, 15 sec rest

@ Heavy, across

TC: 15 min
Score: Reps
KG: N/A

Scaling Options
Beginner & Intermediate
As written

Strict pull ups
5 x 5, loaded or assisted as needed

Goal: Upper body pulling strength