WARM UP
500 mt Easy Row; Then, 2 rounds of:
5x/Leg Box Step Ups
5 Sun Salutation
10 Hand Release Push Ups
10 Hollow Body Rock
MOBILITY & SKILLS
Hips – Shoulders – Ring Dips
STRENGHT*
A) Power Clean & Power Jerk
2x #60% – 2x #65% – 2x #70%
B) Clean Pull
3×3 #80%
C) Back Squat
3×3 #65%
CONDITIONING
For Time:
18-15-12-9-6
Toe to Bar
Over the Box Burpees #60/50
Ring Dips
ACCESSORY WORK*
100 mt Shuttle Run
100 DU
2K Row
100 DU
100 mt Shuttle Run
