Warm Up
Jumprope 3 minutes
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds of:
- Deadhang 30 seconds
- Wall Walk x 3
- Burpee Broad Jump x 3
Workout of the Day
A. 3 Sets for Quality
- 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
- Wallball x 30 (20/14lbs)
- Run 400m
- Wallball x 30 (20/14lbs)
- CTB Pull Up x 20
- Power Clean x 10 @ 70% of 1RM
