ACTIVATION
3 Rounds
5 Pull Ups
10 Air Squats
5 Walkout with spiderman and reach
STRENGTH
Hang Snatch (below knee, 5 sec eccentric) 70% for 6 x 2
Front Squat 90% of 3RM for 3 x 3
Unilateral RDLs 4 x 8 each leg (eccentric slower than concentric)
CONDITIONING
3 ROunds #vest 20/14
200 M Run
25 Pull Ups
20 Lunges