Warm-up: Joint Mobility/Dynamic

Strength:

1. 5 Rounds: Every 60 Seconds perform the following

3 x Power Clean,

*Build each round focus on explosive, crisp clean movement

2. 3-5 Rounds of the following

5 Reps Incline KB or DB Bench Press
3 Reps Weighted Supine Ring Row

*Rest No More then 30-45 seconds after your Pullups
*The goal is NOT muscle failure. Lift as heavy as possible, staying as fresh as possible between sets. Allow that goal to determine your choice weight and number of rounds. If you cannot perform a proper supine Ring row with perfect body position do not weight these efforts

Conditioning:

4 Rounds

30 Double Unders
6 Double Kettlebell Rack Lunges 53/35 (3r/3l)
9 Burpees

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