Warm up
2 rounds
1:00 any machine or jog
20 Air Squats
10push ups
30 Mt. Climbers
:30sec each side banded hip flexor leg lifts
Emom x 7 every 2:30
1 clean pull + 1 hang clean +
Odd Min.
6 Front Rack back stepping lunges
Even Min.
2 Front squats + 5 Bar Facing burpees
4rounds
Every 3 min with 1 min rest
10Pull ups
10pistol squats (option plate, box, rip 60)
As many box over burpees for the time left.
Your score is box over burpees
Warm up Rowing Strength: Every 4:00 x 4 Complete… ⁃ 8 BB walking Lunges ⁃ 10 Curtsy Lunges off 45lb plate no weight! ⁃ 8 strict Hanging L raises 8 Rounds For Time: -8 Heavy KB Swings -8 Box Jump Ove
Bench Press Or Hip Thrusters On the 2:00 x 10 Sets For Total Load: 10-9-8-7-6-5-4-3-2-1 Bench Press *Must Be Unbroken Sets - Barbell should be taken from a rack. - Athletes can aim to build in weight
Strict Press Set 1: 5 Strict Press @ 55% Set 2: 5 Strict Press @ 63% Set 3: 10 Strict Press @ 68% Set 4: 10 Strict Press @ 68% Set 5: Max Strict Press @ 68% Rest 1-2 Minutes Between Sets. Front Squat