A. Dynamic Warm Up
Dynamic Warm Up
200m Jog
then
5,4,3,2,1
Straight Leg Deadlift
Barbell Row
Hang Muscle Clean
Shoulder Press
Front SquatScoring: Not Scored
B. 4 Rounds For Time of Tall Box Jumps, Inverted Ring Rows, Hang Power Clean and Jerks, and Ball Slams
4 Rounds for Time:
– 6 Tall Box Jumps
– 8 Inverted Ring Rows
– 10 Hang Power Clean and Jerks
– 20 Ball Slams
Rest 1 minute between each round
4min/round including rest
C. Hypertrophy
Hypertrophy
3x
15 DB Bench Press
15 Single Leg Deadlift
Scoring: Not Scored