1. Movement Prep/Activation
Hip Halo Warm up
-into-
3 sets:
30-second Assault Bike
4 Step Ups
4 Box Jumps
5 GHD’s to parallel or Abmat Sit-ups
5 Bench Press (empty bar - build across sets)

2. Strength Prep
Build to a heavy single Bench Press and max height Box Jump

3. Workout Prep
2 sets:
100m Row
4 Hang Power Snatch (build in weight)
4 Push Ups

12 CAP

6 Rounds

24 Medball Thruster (20/14)

12 Toes To Bar

AMRAP 15

RX
250/225m Row
15 Hang Power Snatch (65/45)
10 Push Ups

RX+
300/250m Row
75/55 Power Snatch
15 Push Ups

AMRAP 15

300/250m Row
15 Hang Power Snatch (95/65)
20 Push Ups

Accumulate 3 Mins of Overhead Barbell Hold (95/65)

5 min: Muscle-up Progression Practice

-Jump to support

-Ring Dips (jumping, banded, etc)

-Chest to Bar

-Hips to Rings

-Turnover

-Jump from Box

-Banded

-Strict

• 1 min lying 90/90 hip stretch (each side)
• 1 min overhead elbow grab tricep stretch (each side)
• 1 min tricep lacrosse ball smash (each side)