Warm Up X2

  • 20 KB Swing
  • 10 DB PP
  • 10 Jump Pull-ups
  • 1 Leg Hops up other leg back


  • Lax Ball between scapula and spine with arm extending overhead

Weight Training

Overhead Press (% off new working max): 75%x5, 85%x3, 95%x max reps


Strict Pull-up: 5x max reps (variation that allows at least 10 reps on first set)

Push-Up: 5x max reps with good form, 2x1x1 rep tempo (2 seconds lowering, 1 second pause, explode up, 1 second pause)

3 rounds for time:
15 DB Hang Power Clean
15 Push Ball
15 Slam Ball