1600m Run
For Time

In 15 minutes

• snatch balance + overhead squat, find heaviest set

-Kipping
-Kipping pull-up
-Butterfly pull-up

5x5 Overhead Squat
AHAP
But quality and full range of motion is priority

6 x Ring Dips
6 x Weighted sit-ups

-Use plate

Scaled:
-feet assisted ring dips
-abmat situps

6-8 x 2 high hang clean
- work up to a heavy s

5x Max effort high jump.

Remember, this is not a test for how high you can lift your legs! This is a test of how explosive your jump is.

5 minutes on the minute:

• 2 x clean + jerk 80% 1RM

Then without rest, 2 min AMRAP:

• clean + jerk 80% 1RM"

3 rounds for time:

• 30 m walking lunge
• 10 kettlebell snatch (left)
• 10 kettlebell snatch (right)

10 min AMRAP:

• Foam rolling