5 minutes of movement prep
scap pull upsx10
kip swings x10
support shrugs x 10
skater squats x5/side
x2 rounds

then

FITNESS

A. Front Squat + Push Press; 2+1 x 3-5 sets building in weight here
+
12 minutes
60 ft. hand over hand sled drag
1 mile run
max distance hand over hand sled drag
+
12 minutes
max time support hold on p-bars
1 mile run
max time support hold on p-bars

PERFORMANCE

A. Clean and Jerk; 2+1 – first clean is 2 sec. pause @ knee; second rep (not TnG) is normal with jerk – 10 minutes of work
+
12 minutes
max unbroken pull ups (or muscle ups)
1 mile run
max unbroken pull ups (or muscle ups)
+
12 minutes
max strict ring dips
1 mile run
max strict ring dips

**can sub in 2K row for a 1 mile run

Cool Down
wall stretch x 60 sec. per leg
calve stretch x 60 sec. per leg
oh bench stretch x 60 sec.




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