Warm-up: :00-12:00

1. Crossover Symmetry Activation OR Banded 7s

• Perform 7 reps of each movement

Workout Prep
1 set (at workout pace):
10 Double Under
1 Wall Walk
4 Toes to Bar

Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Ski (OR Row) (moderate)
50 Single Under
5 Inchworm w/Push Up
:15 Wall Facing Handstand Hold
10 Alternating V Ups
5 Kip to Swing
-Then-
Warm up to full movements.

Metcon: 14:00-28:00

2 sets:

AMRAP 2 Minutes
100 Double Unders
Max Wall Walk in the time remaining
-rest 2 minutes-
AMRAP 2 Minutes
100 Double Unders
Max Toes to Bar in the time remaining

-rest 2 minutes b/t sets-

Barbell Prep: 30:00-40:00

2 Sets

Burgener Warm Up Clean – 3-5 reps of each position

10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)

Strength: 41:30-60:00

*Do a set every 1 minute and 30 seconds.

Wave 1
2 Hang Power Clean + 2 Push Press @55% 1RM Power Clean
2 Hang Power Clean + 2 Push Press @60% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @65% 1RM Power Clean

Wave 2
2 Hang Power Clean + 2 Push Press @60% 1RM Power Clean
2 Hang Power Clean + 2 Push Press @65% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @70% 1RM Power Clean

Wave 3
2 Hang Power Clean + 2 Push Press @60% 1RM Power Clean
2 Hang Power Clean + 2 Push Press @65% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @70% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @70% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @70% 1RM Power Clean

CD:

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Calf Foam Rolling
1 Minute Posterior Shoulder Smash
1 Minute Forearm Smash