ACTIVATION
2 Rounds
1:00 Min X Walks
15 Empty bar RDLs
20 TRX Knees to Elbows
STRENGTH
Hang Clean (below knee, 5 sec eccentric) 70% for 6 x 2
SS Bar Rear Leg Elevated Split Squats (5 sec eccentric all reps) 90% of 5RM for 3 x 5 each leg
Snatch Grip Deadlift (eccentric slower than concentric, stop 1 inch from ground) 90% of week 2 weight for 2 x 5
Hyperextensions with Barbell 3 x 10
CONDITIONING
EMOM for 10 Min
7 TTB
For Total Working Time
30 Burpees - 25 -20 -15 -10
10 DL#225#185 - 10 -10 -10 -10
20 WB#20#14 - 20 -20 -20 -20
2 Min rest after each round
COOL DOWN