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)
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