1. Movement Prep/Activation
Hip Halo Warm up
-into-
3 sets:
10 Alternating V-Ups
5 Tempo Air Squats
3 Tempo Front Squats
5 Scap Pull-ups
10 Dumbbell Up right Row (each)

2. Strength Overview
We will be working back and forth between Bench Press and Box Jumps.
 

3. Workout Prep
2 sets:
2 Bar Facing Burpees
2 Power Snatch (build in weight)
2 V-Ups

EMOM 20

Min 1: 30 DU’s

Min 2: 60 Mountain Climbers

Min 3: 20 Box Dips

Min 4: 60 Flutter Kicks

Min 5: 10 Burpees

7 Min Cap Each Set

RX
2 sets:
3 Rounds
8 Bar Facing Burpees
10 Power Snatch (75/55)
10 Alt. V-Ups
-Rest Until 10:00-

RX+
10 Bar Facing Burpees
95/65 Power Snatch
V-Ups

7min Cap Each Set

2 sets:
3 Rounds
15 Bar Facing Burpees
15 Power Snatch (95/65)
15 V-Ups
-Rest Until 10:00-

• 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)