Warm Up
Hip and Front Rack Mobiltiy
2 Rounds of:
- 10 Goblet Squats @ 30X1
- 10 Ring Rows @ 2011
Strength/Skill
4 Sets of:
- A1: Front Squat x 4-6 Reps @ 30X1 – Rest 60 Seconds
- A2: Weighted Pull Ups x 3-5 Reps @ 2011 Or 2-3 Negatives @ 80A1 – Rest 60 Seconds
- A3: Side Bridge 30 seconds per – Rest 60 Seconds
MetCon
In teams of 2, partners alternate to complete 5 rounds each of:
- 8 Thrusters (95/65)
- 8 CTB Pull Ups (Jumping if needed)
