WARM UP

(12 min)

:30 Row
:30 Lateral squat jump over plate
:30 active spiderman

:30 Row
:30 Lat. squat jump over plate
:30 down dog push ups

:30 Row
:30 Lat. squat jump over plate
:30 lateral lunges

+

Empty bar warmup x 2 Rounds:
5 hang snatch
5 push press
5 front rack squats
5 hang cleans
*rest :60

MOBILITY

:60/60 calve stretch
:90 tactical frog

STRENGTH

(Remaining Time)

A. Series – 4 Rounds

• 3 back squats
• 5.5. db hang snatch
• rest 2:00

B. Series – 3 Rounds

• 8/8 kb front rack lunge + press
• 8 – 2 arm kb high pull
• 15 DB quick rows
• 10 barbell curls
• rest :60

C. Series – 3 Rounds

• 10/10 OH plate step-ups
• 15 db pullovers on bench
• 15 slide board towel leg curls
• 10 strict plate sit-ups
• rest :60