1. Movement Prep/Activation
3 Rounds
20 Banded Side to Side Step
10 Banded Glute Bridges
10 PVC Pass Throughs
-into-
6:00 Amrap
5 Front Squats (empty bar/slow and controlled)
4 Broad Jumps
5 Push Press (empty bar)

2. Strength Prep
2 Front Squat + 1 Push Press + 1 Push Jerk
- Work up to a heavy complex in 10-12 minutes

3. Workout Prep
2 sets:
2 Power Cleans (build in weight)
2 Box Jumps (build in height)

AMRAP 14

10 Cal Row

10 Med Ball Thruster (20/14) | RX+ WBS

RX+
10/7 Cal Bike
WBS, 20/14/10#

Add two reps each round

AMRAP 7

RX
3 Power Cleans (155/105)
5 Box Jumps (24/20/16)

RX+
Power Cleans (185/155)
Box Jumps (30/24/20)

20-10

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose