MOBILITY & WARM UP

2 Rounds:
20 Jump Rope + 10 Slow Air Squats + 6 Cossack Squats
20 Jump Rope + 20 Hollow Rocks + 30 sec Alternating Warrior Squats
20 Jump Rope + 10 Light Russian Kettlebell Swings + 5 Inchwarms
20 Jump Rope + 10 Superman Hols + 6 Pausing Waiter Squats (3 each side)

SKILLS & SPECIFIC WARM UP

Overhead Squat – Kb Swing

Barbell Warmup Snatch Grip (empty BB)
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations + 5 Strict Presses + 5 Stiff-Legged Deadlifts + 5 Hang Muscle Snatches + 5 Overhead Squats

At a low intensity:
7-5-3:
Light Overhead Squats + Light Kettlebell Swings + Wall Ball

Feeling through the combinations, round two comes next, now in “workout pace & weight”.

4 Overhead Squats
6 Kettlebell Swings
4 Wall Ball

CONDITIONING

“PASSWORD”

For Time:
21 Overhead Squats, 21 KB Swings, 21 Wall Ball
15 Overhead Squats, 15 KB Swings, 15 Wall Ball
9 Overhead Squats, 9 KB Swings, 9 Wall Ball

Barbell #43/30
Kettlebell #24/16
Ball #9/6

In “Password”, we are again looking to complete all sets with at the absolute most, a single break per set. Modifying the loading to ensure that stimulus is met will bring about a conditioning-based 21-15-9