Warm Up

3 rounds

- 6 band step over + 6 band step under

- 6 DB power cleans

- 3 eccentric ring/bar dips

- 15 sec front rack stretch

Strength/Activation

- 4 x 10 supinated barbell rows

- 4 x 10 band pull-aparts

*supinated barbell rows need to be light to moderate weight with full range of motion

*no heaving aka "bro reps"

Conditioning

”WELD 50s”

Partner Chipper (25 min cap)

- 50 burpee box jump overs @ 30/24"

- 50 front squats @ 115/75

- 50 DB power cleans @ 50s/35s

- 50 ring dips (bar dips if necessary)

*split reps evenly