Warm Up
3 Rounds
8 Alt Samson Lunges
4 Dolphin Push Ups
8 Reverse Hand Spider Lunges
4 Alt T Push Ups
Strength
Push Press
Prep (8 Min)
1×5 Strict Press w/ bar
3×3 Push Press working up
Met Con
Every 1:30 for 8 Rounds
3 Push Press (M:185/155/135/95/75, W:123/103/93/63/53)
3 Broad Jumps for max distance
AMRAP 12 Min
6 DB Power Cleans
9 DB Push Jerk
12 DB Front Rack Lunges
Mobility
1 Min OH Band Stretch/side
1 Min Single Leg Flexion/side
