Movement Prep:
Shoulder Series x 1

Warm-up:
A) 3 rounds:

  • 45 second passive hang
  • 15 seconds rest
  • 45 second Contralateral Dead Bug
  • 15 seconds rest


B) 2 rounds:

  • 8 plank reaches
  • 6 Spiderman Steps w/ vertical reach
  • 4 Knee Hug Lunges w/ twist
  • 50 single unders
  • 6 lunge jumps w/ foot swtich


Strength:
24 Min E2MOTM

  • 4-4-4 Strict Press
  • 3-3-3 Push Press
  • 2-2-2 Push Jerk
  • 1-1-1 Split Jerk


Conditioning:
Masters Qualifier #1
5 Min AMRAP

  • 5 Muscle-ups
  • 10 Power Cleans (155/105)


Scale M.U. to 5 Pull-ups and 5 Ring Dips