Movement Prep:
2 Rounds of...
- 45 sec. Contralateral Dead Bug
- 15 sec. Rest
- 45 sec. Alternating Plank Reaches
- 15 sec. Rest
Warm-up:
Every 2 Min...
- 12 Cossack Squats
- 12 Good Mornings
- 12 Push-ups
- 12 Overhead Squats
Jump rope for remainder of each 2 minutes
Strength:
5-5-3-3-1-1-1 Hang Squat Clean
Conditioning:
12-9-6
- Thrusters (135/95)
- Bar Muscle-ups
12 Min Cap
Scaled:
15-12-9
- Light Thruster
- Ring Row
- Ring Dip