Warm-up: Joint Mobility/Dynamic

Strength:

1. 7 Rounds: Every 60 Seconds perform the following

1 x Split Snatch (dominate leg), 1 x OverHead squat

*Begin your first round at a load not exceeding 115/75 and build each round focus on explosive, crisp clean movement

2. Squats 3×3

*Rest 2-3 Minutes between efforts
*The goal is NOT muscle failure. Lift as heavy as possible, staying as fresh as possible between sets. Allow that goal to determine your weight choice, do not exceed 85% of your working 1rm in weight

Conditioning:

“Black Coffee Blues”

3 Rounds

5 MuscleUps
10 Russian Swings 53/35
15 Double Unders
20 Air Squats
25 Situps
30 Box Jumps 20″

*The Box jump height is set at 20″ for this do not exceed that. This one can easily be performed on the road at a hotel using stairs for the Box Jumps, trust us

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)