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Warmup: 10 minutes ~ athletes choice

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Strength: OTM x 12 Minutes

3 Deadlifts @ 1.5 x BW 

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WOD: OTM x 20 minutes

Odd Minutes: 2 Snatches 135-165#/85-115#

Even Minutes: 12-18 Jumping Lunges 

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Rugby Conditioning: OTMx 20 minutes

Odd Minutes: Row 40 seconds ~ 20 seconds rest

Even Minutes: Run 40 seconds ~ 20 seconds rest 

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