Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
2 rounds:
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength
Deadlifts
• 3 sets of 5 reps, work up to 80% of 1RM
Weighted Dips
• 3 sets of 5 reps, work up to 80% of 1RM
Core
3 rounds:
• 10 Romanian Deadlifts 135/95#
• 10 GHD Sit-ups
Conditioning
20 min Alternating EMOM:
• Even min: 1 Rope Climb 15’
• Odd min: Max Clean & Jerk 115/75#