A. HPS+OHS+Snatch Balance+HS
4-4-3-2-2
*On first half of reps of each set, 1s pause at hip, 1s pause at knee for the HPS and 3s pause in OHS
B. For Time
100-80-60-40-20 Double Unders
20-16-12-8-4 Front Squat 135/95
A. Challenging HS Hold 6x15s
B. Challenging HSPU 6×5
C. 4 RFT – 20min Cap
400m Run
ME Pull Ups (minimum 10)
15 Box Jumps 24/20
A. Clean Lift Off + Clean DL+ High Hang Clean (2s pause at high hang) + Hang Clean (2s pause at knee)
5-5-4-3-3
B.
21 UB Thrusters
21 BF Burpees
rest 2min
15 UB Thrusters
15 BFB
rest 2min
9 UB Thrusters
9 BFB
*Heavy as possible on thrusters while staying UB
A. Every 5 minutes for 5 sets
400m Run
20 Front Rack KB Lunges
*Scale run to get approximately 2min of rest on first set
B. Mobility
Foam Roll Quads + IT Bands
Pigeon Stretch 2mins each
Couch Stretch 2mins each
A. Pause Front Squat 5×3 (3s)
B. For Time – 15min Cap
60/40 Cal AB
50 TTB
40/30 Cal Row
30 STOH 135/95
