A1. EMOTM, 15 Min:

– THIS Min: 6 x Tempo Weighted Y’s (3030)

– THAT Min: :20 hanging hollow-rock hold. Focus on keeping shoulder blades pulled down, against the ribcage.

– OTHER Min: 6 OH Weighted Step ups (Rx/RTG: 25/15; Fx: 15 lb barbell) to a 20 or 24″ box depending on athlete inseam height.

B1. 5 x 2 BH Jerk Balance Progression. Start @ 50%; build to a heavy set of 2.

C1. “Lockers Suck”

EMOTM, 8 Min:

– 5 burpees + 2 OHS (FX: 45/33; Rx: 115/73; RTG: 135/93). Scale weight to allow work to be completed in :30-:40).

S&S:

A. Front Squat 5×3 @75%; 2-3 min rest btw sets, No belts

B. Hang Power Clean 5×5; 2-3min rest, Build weight ea set

C. Clean Grip Deadlift; 3×5 @ 100%; 2-3min rest, keep chest over bar until power position then fully extend