A. GENERAL (6:00)
4 sets of
20 Single unders
10 Seated plate presses
5 Seated around the world (change direction each set)

B. MOBILITY / ACTIVATION (2:00)
Lat Smash, barbell in rig
30-45 sec/side

C1. SPECIFIC (5:00)
1-2:00 Split Stance practice
2 x 5 Split Stance press, hold 3 seconds at top, empty bar
---
Ramp up to moderate to heavy load

C2. SPECIFIC (6:00)
Thrusters
- 5 Front Squats, empty bar
- 5 Thrusters, pause at top (coaching descent)
- 5 Thrusters, focusing on cycling
—
Strict pull up
- 3 Scap pull ups
- 3 Pull up negative / Jumping pull up negative
- Ramp up to find weight or appropriate band

E2MOM x 5
3 @ Split Stance Strict Press Moderate to heavy across

Score: Checkmark
TC: 10 minutes
KG: N/A

Scaling Options
Beginner & Intermediate
As written

5 rounds for time
60 Double unders
6 Thrusters @ 135/95 lbs
3 Strict Weighted Pull ups @ 35/20 lbs x 1

Score: Time

TC: 13 minutes

KG: 60/43, 16/9

Scaling Options
Beginner
50 Single unders
6 Thrusters @ 64/45 lbs
3 Jumping Pull ups + Negative

Intermediate
40 Double Unders
6 Thrusters @ 115/75lbs
3 Strict pull ups, assisted as needed

Quadruped Unilateral Hip extension
3 x 15/15

Goal: Post Chain Accessory