Warm Up:
PVC
Foam Roll
10-8-6-4-2
KBS
Air Squat (full depth, big chests. If you need to, put a wall below below you butt for a depth target)
Pull Up – work on kipping/butterfly here, use this to practice some technique
Strength:
Trap Bar or Straight Bar Deadlift – 5×5 crossload with 2-3 warm up sets.
- Target Weight is 120% of CLEAN 1RM (or about 80-85% of your deadlift 1RM if you know it)
Conditioning
For Time:
21-15-9
Burpees
Box Jumps (Step Ups)
Ball Slams
Bar GYM 