WARM UP
5′ Practice Double Unders
Then, 2 rounds of
5x/leg Box step-ups
10 Wall Ball Clean #9/6
10 Hand-Release Push-Ups
10 Plate Ground To Overhead
10 Sit-Ups
MOBILITY & SKILLS
Hips – Shoulders – Clean Warm Up – Jerk
CONDITIONING
7 Rounds For Time
15 Box Jumps #60/50
10 Wall Balls #9/6
5 Clean & Jerk #60/40
ACCESSORY WORK
Superset 1:
Incline bench press 4×6-8
Bent barbell row 4×10-12
Superset 2:
Alternating dumbell bench press 3×20
Renegade dumbbell rows 3×10-12
Superset 3:
Push-ups 3×15-20
Strict Pull Ups 3xMax
