Warm Up

7 min AMRAP

- 30 sec can opener

- 30 sec dball ankle stretch

- 5 barbell OHS @ 45/35

- 45 sec bike

- 10 kip swings

Strength

- 6 x 3 Tempo OHS 3101 (3 sec down, 1 sec in hole, explode up, 1 sec @ top)

*these should be light enough to keep good positioning throughout the movement*

Conditioning

*cash-in ... 500m/400m Row

- 30 TTB

- 25 OHS @ 115/75

- 20 DB box step overs @ 50/35

- 10 Dball over-shoulder @ 100/80

*cash-out ... 12/10 cal bike