
Day 1
A) Warmup
3x Mobility Drill
3 Rounds of
10 Airsquats
10 Push-Ups
10 Rows
10 Shoulder Dislocates
10sec 3rd world stretch
10sec Pigeon Stretch
10sec Instep Stretch
B) Technique
EMOM 10
odd: 3 Front Squats, 3 Press
even: 4 Thruster
take easy weights – focus technique
EMOM 5
3x Heavy Thruster
use a rack to start in front rack position
C) Conditioning
5 Rounds for time
5 (jumping) Pull-Ups
10 Push-Ups
15 Airsquats
scale: Use jumping Pull-Ups
pace: Should be about 1 min per Round