Warm-up: Group Dynamic
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Lat/Samson Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway (150 M Air Runner)
- 3 Power Cleans (ascending weights)
- 3 Strict Pull Ups
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Workout: For Time
-Into-
3 Rounds
- 4 Power Cleans (155/105)
- 8 Pull Ups
- 12 Box Jump Overs (24”/20”)
-Then-
-Into-
3 Rounds
- 12 Box Jump Overs (24”/20”)
- 8 Pull Ups
- 4 Power Cleans (155/105)
*RX+: 4 Power Cleans (185/115)
*CRX: 4 Power Cleans (185/115) / 4 Bar/Ring Muscle Ups
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Cardio Option: For Time
-Into-
3 Rounds
- 12 Russian KB Swings (24K/16K)
- 8 Pull Ups
- 12 Box Jump Overs (24”/20”)
-Then-
-Into-
3 Rounds
- 12 Box Jump Overs (24”/20”)
- 8 Pull Ups
- 12 Russian KB Swings (24K/16K)
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Strength: Bench Press
4 Sets
- 5 Bench Press (increasing weights)
- 10 DB Bench Press (Light and fast)
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Core: 4 Rounds
- 20 Weighted Reach the ceilings (25/15)
- 20 Kick the ceilings
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