Warm-up

Strength:

Overhead Squat 4-4-3-3-2

Conditioning:

As Many Rounds and Reps as Possible in 10min of:

10 Hang Power Snatch Rx 95/65

25 Double-unders

10 Front Rack Reverse Lunges

25 Double-unders

Finish:

3 sets

30sec Bat Wing Hold + 10 Supinated-Grip Bent-Over Rows @ 2010

Rest 15sec

Banded Triceps Press Downs x 30 reps

Rest 15sec

Windshield Wipers x 12-16 reps

Rest 15sec