A. Every :90 x 10
1 Hang Power Clean + 1 Power Clean (can drop and go between reps)
B. Weighted Strict Pull-ups
5 x 3 (Heavy, BW or Banded)
C. 12:00 of Stretching..
2:00 Pigeon stretch / side
2:00 Lizard stretch / side
2:00 Twisted cross / side
Warm-up 3 Rounds 10 Deep squat with Thoracic Rotations 10 Alt. Groiners 10 Alt. Samson Lunges 10 Bootstrappers -Into- 2 Rounds 10 Empty Barbell Good Mornings 10 Alt. Elbow Punches 10 Empty
Warm up AMRAP x 10Min 10 Bootstrappers 10 Alt. Groiners 5 BB RDL 5 Up-Down* Full burpee on 2nd and 3rd Round Strength (15 min) Dead Lift 1 x 6 @ 50% 1RM 2 x 5 @ 55% 1RM 2 x 3 @ 65% 1RM 2 x 2 @ 70% 1RM