3-5 minutes of workout prep
Sumo squat to stand
bench OH stretch w/ ext. rot. and reach x 10
TGU x 3/side – moderate weight
hollow rock to arch rock (5/5) x 2-3.. perfect sets


A.1 Halting Clean pull (pause for 2 sec. above knee) @ 80-90% x 5×3 sets
A.2 Paused push press + Push press x1+1 x 3 sets
A.3 Trap 3 raise x 5/side x 3 sets
250m row
7 no push up burpee box jump, 24/20″
15 HPC
7 no push up burpee box jumps, 24/20″
200m sprint
rest time = 2:30 – 3 minutes
x3 rounds

*choose HPC weight based off feel, but it should be unbroken and fast TnG reps. Note the weight used on the white board

Cool Down
bench oH stretch x 60 sec.
forward wall slide with reach and etc. rot. x 10
cobra pose to childs pose