ACTIVATION
Banded Hip, Planks, Hip openers
STRENGTH
Back Squat 3RM (9 RPE, first rep only is paused 3 sec)
No Hook No Feet Hang Snatch (5 sec eccentric) 3RM (9 RPE)
Jerk (paused 3 sec in dip and catch) + Jerk (paused 3 sec in catch) + Jerk (not paused) 70% for 3 sets of complex, then Max (9 RPE) for one set of complex
Bench Press 85% for 5 x 3
Four Rounds
A1: Dumbbell or Kettlebell Push Press 4 x 8
A2: Dumbbell Triceps Extension 4 x 10
A3: Kettlebell Batwing Rows (2 sec pause on chest) 4 x 10
CONDITIONING
6 Rounds
15 Devil Press 35/25
25’ Hand Stand Walk
15 Box Jumps
25’ Hand Stand Walk