Warm Up
4 Rounds
5 Yoga Push Ups*
10 Alt Samson Lunges
15 Band Good Mornings
Weighted thoracic bench stretch**
Prep (10 min)
1×3 Hang Hi Pulls+3 Hang Power Cleans+3 strict Press (bar only)
1×2 Power Cleans+3 Push Press+ 6 Step Ups
1×2 Power Cleans+3 Push Press+ 9 KB Swings
1×2 Power Cleans+3 Push Press+ 6 Box Jumps+9 KB Swings
Partner Met Con
12 Rounds (18 Min Cap)
6 Push Press (M:165/135/95/75, W:112/93/63/53)
12 Box Jumps
18 KB Swings
Partners alternate exercises (A-PP/B-BJ/A-KBS= 1 round)
3 Rounds NFT
25 Band Tricep Pressdowns
10 DB Powell Raises/side
