Warm-up

3rnds not for time:

16 – kb swings
8 – pull ups
12 – hr push ups

Strength

16min EMOM:

min 1:  1 – full clean
min 2:  1 – split jerk from the rack

* ascend per set until failure; then back off by 5-10lbs for the remaining sets.

https://www.youtube.com/watch?v=cTzN6gPnme0

Metcon

10min ladder AMRAP:

complete 1 of each, 2 of each, 3 of each… etc.

frnt rack lunge
cluster
hng pwr snatch

95/65   RX+ 115/85

Accessory Work

3rnds not for time:

10 – back extensions
15 – oblique side bends
10 – DB step ups
15 – bb glut bridges

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