A. Warm Up
3 rounds
10 inchworms
10 squat to stand
10 wide split inchworm (feet start wide and stay fixed, walk hands in and out)
B. Activation
For Quality (8min Cap), working through:
30 DU/60 Singles
20 Ring dips/ ring push ups/ push ups/ scaled push up
10 Strict T2B/ V-snap
C. Strength
Back Squat @ 21X1 (1 second pause in bottom)
5 sets x1-2*
*second weight on bar is first working set, improve on last week
Rest 2-3min
D. Conditioning
3min on/1 off x 4 rounds (get out a pair of Dbells)
20 Alternating Dbell Snatch 25/15kg
10 burpee to plate
5 Dbell Thruster
E. Cool down