Warm Up

7 min AMRAP

- 45 sec row

- 10 DB RDLs

- 10 DB split squat

- 12 KB snatch or hang DB snatch (6 each arm)

Strength A

- 5 x 4 deadlift

Strength B

- 4 x 8 reverse lunges (from rack)

- 4 sets of 30 sec weighted plank (build to a heavy weight while still keeping perfect position)

Conditioning

*buy-in 25/20 cal bike 3 rounds (for quality)

- 12 box jumps

- 10 KB snatches @ 53/35 *move clean and work on good technique during this workout*