Warm-up
• 200 Single Unders
2 rounds:
• 30 sec Pike Stretch
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 70/53#
3 rounds:
• 10 Mountain Climbers
• 10 Barbell Thrusters 45/35#
Strength
Back Squat
• Test for new 5RM
Bench Press
• Test for new 5RM
Power Snatch
• 6 sets of 2 reps
Conditioning
12 min Alternating EMOM:
• Even min: Max Wall Balls 20/14#
• Odd Min: 9 Deadlifts 225/155#
For the first minute, complete as many wall ball reps as possible. The next minute, complete 9 deadlifts and rest in the remaining time. Repeat this until the time is up.