Warm-up
• 200 Single Unders
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 60 sec Thoracic Spine BB Stretch
3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
Strength
5 min EMOM:
• 5 Close-Grip Bench Press
• 5 Bent-over Barbell Row
5 min EMOM:
• 5 Strict Pull-ups
• 5 Strict Dips
Deload session: keep weight moderately light.
Core
3 rounds:
• 20 Bicycle Sit-ups
• 10 Evil Wheels
Conditioning
12 min AMRAP:
• 3 Hang Power Snatches 95/65#
• 6 Hang Power Cleans 95/65#
• 9 Box Jump Overs 24/20”