ACTIVATION
2 Rounds
1:00 Min X Walks
15 Empty bar RDLs
: 30 sec to a Min Hollow Hold
STRENGTH
Hang Clean (below knee, 5 sec eccentric) 75% for 7 x 2 (work up on last three if no misses)
SS Bar Rear Leg Elevated Split Squats (5 sec eccentric all reps) 5RM each leg, then -10% for 5 each leg
Snatch Grip Deadlift (eccentric slower than concentric, stop 1 inch from ground) 5RM
Reverse Hyper 3 x 10
CONDITIONING
EMOM for 10 Min
9 TTB
EMOM for 20 Min
5 Bar Facing Burpee
3 Deadlift #225#185
5 Wall Balls #20#14
COOL DOWN