A. Windmill x3 per side x 3 sets (increase weight each set)

B. 10 min EMOM 5 dual KB clean and jerks

C. 12 min AMRAP:

7 KB swings

7 T2B

7 burpees


“Lava Run” (teams of 2)

600 Meter Run

100 Overhead Squats (45/35)

800 Meter Run

100 Thrusters (45/35)

800 Meter Hill Run

100 Front Squats (45/35)

Memories of “Jackie” with this empty barbell workout. Looking to choose a weight that athletes could complete all these movements unbroken when completely fresh.