A. GENERAL (5:00)Amrap 5 minutesJog/Run 200m (once)6 Box Step ups 6 Beat Swings
B. MOBILITY / ACTIVATION (3:00)1-2 sets8 Scap Pull ups8 Empty bar / Dowel good mornings
C. SPECIFIC (15:00)Deadlifts 5 @ Empty Bar, Tempo, go over POP5 @ Light load, Tempo, reiterate POP5 @ Moderate load, normal
Athletes can ramp up to workout weight
---C2B5 Beat Swings5 Kip Swings5 Pull ups / Jumping Pull ups / Seated ring pull ups5 C2B / Jumping C2B---Box Jumps5 Box jumps + Step down
DB Bent over Row3 x 8/8 @ heavy
TC: 12 minutes
3 x Amrap 5, 2:30 Rest
5 Deadlifts @ 225/155 (or 50-60%)10 C2B Pull ups15 Box Jumps @ 24/20" + Step down
Score: Each set for reps (30 reps/round)TC: 19 minutesKG: 100/70
Scaling OptionsBeginner5 Deadlifts @ 95/65 lbs7 Seated Ring Pull ups10 Step ups @ 20”
Intermediate L15 Deadlifts @ 185/135 lbs10 Jumping C2B Pull ups15 Box Jumps @ 20” + Step down
Intermediate L23 Deadlifts @ 225/155 lbs5 C2B Pull ups15 Box Jumps @ 24/20" + Step down