WARM UP

(23 min)

• :60 singles + :45 air squats + :30 active sampson
• :60 singles + :45 push ups + :30 active spiderman
• :60 singles + :45 knee grab sit-ups + :30 down dog cobra
• :60 singles + :45 supermans + :30 soldier walks

-then-

3 Rounds Empty Bar Warm Up

• 7 hang cleans
• 7 high pulls
• 7 push jerk
• 7 back squat

-then-

:60/60 banded front rack stretch
:90 tactical frog

PART I.

(12 min)

A1. 3×8/8 barbell lunges – alternating (55/75 start weight)
A2. 3×5/5 renegade rows
*rest :60

PART II.

*Rest as needed

• 6 lengths empty sled push + 12 back squat(55/75) + 9 hang cleans(45/65) + 6 push press (45/65)
• 5 lengths empty sled push + 12 back squat(55/75) + 9 hang cleans(45/65) + 6 push press (45/65)
• 4 lengths empty sled push + 12 back squat(55/75) + 9 hang cleans(45/65) + 6 push press (45/65)
• 3 lengths empty sled push + 12 back squat(55/75) + 9 hang cleans(45/65) + 6 push press (45/65)
• 2 lengths empty sled push + 12 back squat(55/75) + 9 hang cleans(45/65) + 6 push press (45/65)
• 1 lengths empty sled push + 12 back squat(55/75) + 9 hang cleans(45/65) + 6 push press (45/65)