Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Squat to Stand x 5
- 3pt PVC Hinge x 10
- Bar Tap x 10
Workout of the Day
Performance
A. 5 Sets
- A1: Power Clean x 1.1.1 – Rest 5 seconds between singles – Proceed immediately to A2
- A2: Double Under x max reps in 30 seconds – Rest 3 minutes
B. EMOM for 15 (5 Sets)
- Min 1 – Row 14-16/12-14 Cals
- Min 2 – TTB x 10-12
- Min 3 – Deadlift x 8-10 @ 50-60% of 1RM
GPP
A. 5 Sets
- A1: Single Arm KB Front Rack + Farmer Carry x 100ft per – Rest 60 seconds
- A2: Hi/Lo Plank x 45-60 seconds – Rest 60 seconds
B. EMOM for 15 (5 Sets)
- Min 1 – Row 30 seconds for Cals
- Min 2 – Strict Hanging Knee Raise x 10-12
- Min 3 – Deadlift x 8-10 @ 50-60% of 1RM