Strength:

Hang Clean to 3 Front Squats

 

For Max Load

 

 

Conditioning:

5 rounds for time of:

5 Pull-ups

10 Back Extensions

…Rest 3:00

5 rounds for time of:

5 Hand-Release Push-ups

10 Toes-2-Bar

…Rest 3:00

2 rounds for time of:

25 Wall-Ball Shots (20/14) @ (10/9′)

25 Box Overs (24/20″)

 

Post time for each couplet

 

 

Mobility:

T-spine smash – 2:00

Hip Capsule – 2:00/side

 

 

Post load and reps, time, and experiences to comments