Warm-up: 0:00-20:00

1. Crossover Symmetry Activation OR Banded 7s

• Perform 7 reps of each movement

1. Mayhem Hip Halo Activation

• 10 Side step R/L
• 10 Forward/Backwards Walk R/L
• 10 Glute Bridges
• 10 Single Leg Glute Bridges R/L
• 10 Bird Dogs R/L
• 10 Squats

1. Barbell Prep
2. Movement Prep/Activation
   2 Sets
   0:30 Echo Bike (fast)
   0:30 Echo Bike (Easy)

-then-

As many sets as needed to build to final workout weight:
Singles and Doubles of Jerks
Singles and Doubles of Front Squats
-rest while you change weights-

Workout Prep
1 Set (at workout pace)
2 Jerks (at workout weight 1)
2 Front Squats (at workout weight 1)

Metcon: 22:00-46:00

Jerks (take from blocks if available):
AMRAP 1 Minute (275/185)
Rest 2 minutes-
AMRAP 1 Minute (255/175)
Rest 2 minutes-
AMRAP 1 Minute (225/155)
Rest 2 minutes-
AMRAP 1 Minute (205/135)

-rest 4 minutes-

Front Squats
AMRAP 1 Minute (275/185)
Rest 2 minutes-
AMRAP 1 Minute (255/175)
Rest 2 minutes-
AMRAP 1 Minute (225/155)
Rest 2 minutes-
AMRAP 1 Minute (205/135)

Strength: 48:00-55:00

3 Sets
10 Supinated Grip Dumbbell Rows @6/10 RPE
*Rest as needed between sets.

CD: 57:00-60:00

*Choose 1 of the following:
2x 10 Seated External Rotations (each side)
2x 8 Bretzel
4×5 Quad Foam Rolling (per side)