ACTIVATION
2 Rounds:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats
2 Rounds:
:30s Spiderman + Reach
10 Hollow Rocks
5 Slow Pausing Overhead Squats (empty barbell)
10 Pausing Glute Bridges
:30s Baby Makers
STRENGTH
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
THEN
Hang Clean and Jerk (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
STRENGTH
Strict Press
2×10
Then
3 Rep every 3:00 for 12 Minutes
AHAP
CONDITIONING
500m Row
10 Thrusters 135/95lbs
10 Bar Muscle Ups
400m Row
10 Thrusters
8 Bar Muscle Ups
300m Row
10 Thrusters
6 Bar Muscle Ups
200m Row
10 Thrusters
4 Bar Muscle Ups
100m Row
10 Thrusters
2 Bar Muscle Ups