A. GENERAL (7:00)
2 sets
200m jog
10 Lateral hops over DB (workout weight)
10 Down & Ups (burpee no push up)
5-8 Beat Swings

B. MOBILITY / ACTIVATION (1:30)
10 Downward dogs + Calf pedals
2 x 5/5 Calf raises

C. SPECIFIC (12:00)
Turkish Get up
Go through the step by step of a Turkish get up with your members on both sides. Do the walk through with no weight, holding the fist up then allow for practice time with workout weight or lighter.
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DB Snatch
10 Alternating DB deadlifts
8 Alternating DB snatch
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TTB
2 x 5 Swinging Leg Raises (straight legs)
2 x 5 TTB/ Swinging leg raises (higher up)

3 rounds for time
30 TTB
30 Alternating DB snatch @ 50/35 lbs
6/6 DB Turkish get ups @ 50/35 lbs

Score: Time
TC: 18 minutes
KG: 22.5/15

Scaling Options
Beginner
20 Swinging Knee raises
20 Alternating DB snatch @ 25/15 lbs
4/4 DB Turkish get ups @ 25/15 lbs

Intermediate L1
30 Swinging leg raises
30 Alternating DB snatch @ 35/20 lbs
10/10 DB Turkish get ups @ 35/20 lbs

Intermediate L2
15 TTB
30 Alternating DB snatch @ 35/20 lbs
10/10 DB Turkish get ups @ 35/20 lbs

Post Metcon

1600m Relay in teams of 2 or 4

Score: Time
TC: 10 minutes

Scaling Options
Reduce distance run per individual as needed

5 sets
5/5 Banded donkey kicks
5/5 Quadruped Fire Hydrants

Goal: Hip health