Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
>10 pull ups (dead hang)
10 abmat sit ups
10 back extensions
Power cleans / squat cleans
The last 3 sets can be squat cleaned for heavier weight.
As a two person team run 1 mile with sandbag (50/35) (one sandbag per team)
Partner 1 does 25 wall balls (20/14) while partner 2 does max rep power snatches (75/55)
Each partner will do two rounds total, alternating between movements.
Score is based on the reps of snatches completed.