Warm Up
EMOM for 6 minutes:
- Minute 1 – Jumprope 45 seconds
- Minute 2 – Prisoner Good Morning x 5 + Air Squat x 10
- Minute 3 – Wall Walk x 2-3
Workout of the Day
Performance
A. 3 Sets
- HSPU x max reps in 30 seconds
- Double Under x max reps in 30 seconds
- Hollow Rocks/Hold x 30 seconds
B. 5 Sets
- Clean x 1.1 – Rest 5-10 seconds between singles and 2 minutes between sets
C. For time:
- Power Clean x 10 @ 70% of 1RM
- CTB Pull Up x 20
- SA DB Hang C & J x 30 (50/35lbs – Alt every 5 reps)
- Run 400m
- SA DB Hang C & J x 30 (50/35lbs – Alt every 5 reps)
- CTB Pull Up x 20
- Power Clean x 10 @ 70% of 1RM
-14 minute cap.
