AM Session
Warm up - crossover symmetry activation, couch stretch (60 sec each side), elevated pigeon stretch (60 sec each side), straddle hamstring stretch (60 sec each side), 20 air squats, 2 rounds of: 10 shoulder rolls + twisted cross stretch + 10 OHS (barbell)
EMOM x 10 minutes
Hang Squat Clean + Squat Clean 75-80%
4 Rounds
2:00 AMRAP
20 DB Box Step Overs 50/35
Max KBS #70#55
*Rest 2 minutes after each AMRAP.
PM Session
Warm up - spiderman stretch, squat hold, calf/ankle stair stretch, leg swings (10 each way), 2 rounds of: 200m jog + 10 shoulder rolls + twisted cross stretch (30 sec each) + 10 kip swings + 10 push ups
For time:
200m Run
1-2-3-4-5-6-7-8-9-10 Muscle Ups