Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Squat to Stand x 3
- Prisoner Good Morning x 6
- Deadhang from Pull Up Bar x 30 seconds
Workout of the Day
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
