4 sets as warm-up: 2 alternating Turkish get-ups 10 band pull-aparts Every :60 for 8:00: 1st: 8 DB thrusters, moderate/tough unbroken 2nd: 6-12 pull-ups – must be able to be completed within :30 for all rounds + Every :60 for 8:00: 1st: 15m bear crawl + 15m walking lunges 2nd: :30 row @ moderate effort

Monday, 04.02 3 rounds as warm-up: 15m slow bear crawl 15m fast bear crawl 5 burpee broad jumps – begin sub-maximal and increase effort as you go Every 2:00 for 14:00 (7 sets): 1 snatch pull 1 power snatch 3 hang power snatches from just below the knees *keep all sets light/moderate, the reps will