Movement Prep:
45 Sec. Each w/PVC

  • Pass-throughs (Straight then Rotational)
  • Cossack Squats (Bar on Back)
  • Back Rack Push Press (Hybrid Grip)
  • See-Saw Steps (Bar on Shoulder and Calf)

Warm-up:
2 Rounds of...

  • 15 Sec. Sampson Stretch (each side)
  • 10 PVC Overhead Squat
  • 10 Good Mornings
  • 10 Sit-ups
  • 10 Ring Rows
  • 10 Ring Dips

Skill:
Bar Dismount

Strength:
10 Min EMOTM
Back Rack Split Jerk
Follow each lift with a bar dismount to ground + Clean to rack

Conditioning:
8 Min AMRAP

  • 32 Double-unders
  • 8 Chest-to-Bar Pull-ups
  • 4 Clean & Jerks (165/115)

Scaled:
64 Singles, Ring Rows, Light Bar