Warm up
EMOM 5 mins
-3 EB Cluster
-3 Superman
-3 Kipping TTB

Mob
Athlete’s choice

A.
Every minute, on the minute, for 6 minutes:
1 and 1/4 Front Squat x 2

Before you start, take 5-10 mins to warm up to the weight you will use across all sets

(1+1/4 squat = squat to full depth, come up to just above parallel, drop back down to full depth, and then back to starting position)

B.
Every two minutes, for 16 minutes (8 sets):
Power Clean + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Increase weight each round.

C.
Complete as many rounds and reps as possible in 10 minutes of:
250/200 Meter Row
12 Toes-to-Bar
8 Box-Facing Burpee Box Jump-Overs (24″/20″)
6 Strict Handstand Push-Ups

Rest 5 minutes, and then repeat.

D. Accessory
3x10 strict chin up
3x10 ghd back extension

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