Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders
3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
Strength
Back Squat (Smolov Jr. 2.3)
• 8 sets: 4 reps at 80%+10-20#
Bench Press
• 3 sets: 3 reps AHAP
Conditioning
“Hope”
3 rounds for max reps:
• 1 min Burpees
• 1 min Power Snatches 75/55#
• 1 min Box Jumps 24/20”
• 1 min Thrusters 75/55#
• 1 min Chest-to-bar Pull-ups
• 1 min Rest