Warm Up
3 minutes Jumprope
Front Rack Mobility
2 Rounds
- 1 Length Walking Lunge w/ twist
- 10 T Push Ups
- 10 Russian KBS
Strength/Skill
5 Sets
- A1: Power Clean Cluster x 1.1.1.1 – Rest 10 seconds between reps
- A2: Box Jump x 5 @ 13X1
- A3: Dips (Rings or Stationary) x 8-10 – Rest 60 seconds
MetCon
In teams of 2, with only 1 person working at a time, partners will alternate full rounds to complete 5 each of:
- 10 Alt Front Racked Reverse Lunges (95/65)
- 20 Double Unders (40 Singles)
- SA OH Carry (53/35) x 60m (30L – 30R)
