Warm-up & Mobility: 15 Minutes

Strength: Pause Split Jerk – 5×3 climbing in weight, 3 sec pause at bottom of dip before the drive

Conditioning: “Kashmir”

  • Row 1000m (goal is to finish under 4 mins)

Rest until 8:00 minutes

Then, tabata intervals of:

  • Thrusters (75/55lb) (8 rounds of 20 seconds of work followed by 10 seconds of rest)

Score is row time and total number of thrusters completed.