Warm-up: Joint Mobility/Dynamic

Strength:

1. 5 Rounds: Every 90 Seconds perform the following

1 x Thruster, 1 x Power Jerk

*These efforts may come from a rack
*Begin your first round at a load not exceeding 135/95 and build each round focus on explosive, crisp clean movement

2. Complete the following in any rep scheme you’d like for time

10 Legless Rope Climbs
20 Close Grip Bench

*The Bench weight today is to be performed at BW if you need to lower the load to be able to complete lower it to 3/4s or 1/2 BW

Conditioning:

3 Round

15 Box Jumps 24/20
10 Double KB Weighted Stepup (5r/5l) 53/35
Run 200 Meters

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