Warm Up
Dynamic Drills
Then 2 Rounds
- 5 Box Jumps
- 10 KBS
- 15 Dislocates
Strength/Skill
4 Sets
- A1: Power Clean x 1.1.1.1 – Rest 10 seconds between reps
- A2: Dips x Max reps @ 1010 – Rest 45 seconds
- A3: Ring Fallouts x 8-10 – Rest 45 seconds
MetCon
2 Rounds – Rest 8-10 minutes between
Complete as many reps as possible in 6 minutes of:
- Row 1000m
- AMRAP Wallballs (20/14) in time remaining
