Mobility:

  • A) Joint Mobility
  • B) Shoulder Series

Warm Up:
2 rounds:

  • 20 second Passive hang
  • 20 Russian KB swings
  • 20 Cossack Squats + 10 second hold on final reps
  • 20 Bear Crawl Touches

Skill/Strength: Pistols and pistol progressions

10 minutes

  • Odds: 7 reps of pistol or pistol progression per leg
  • Evens: 3 tall box jumps

Conditioning:

  • 12 Power Cleans (155/105)
  • 4 Rope Climbs (15' or 12' from seated)
  • 9 Power Cleans (185/125)
  • 3 Rope Climbs (15' or 12' from seated)
  • 6 Power Cleans (205/135)
  • 2 Rope Climbs (15' or 12' from seated)
  • 3 Power Cleans (225/155)
  • 1 Rope Climb (15' or 12' from seated)