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Warmup: 12 minutes of

10 ab mat situps

10 reverse hypers

10 goblet squats

10 calorie row

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Strength/skill: 30 Squat Cleans ~ not for time

*Athletes will have 30 minutes to perform 30 squat cleans - all should be done as singles

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WOD: 5 Rounds for Time

20 Wall Balls 20/14#

20 Pushups

400 meter run

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New Haven Rugby Conditioning:

For Time: 15! of

Calories on Rower

Burpees over over

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