Weekly Warm-up

10 Rounds –  3 x Clean Jump (straight arms) + Hang Power Clean

2 Rounds of:

  • 10-15 Wall Squats
  • 3-6 Skin the Cats or 10-12 Shoulder Pass Throughs
  • 2-5 Cast Wall Walks
  • 10 Partner Medicine Ball Chest Passes (each)

Part 1 A1. Barbell Press 4 x 10-12 - rest 60 sec A2. Strict Chin-ups 4 x Max - rest 60 sec

Part 2 4 Rounds for Time of:

  • 20 Overhead Walking Lunges
  • 12 Toes-to-Bar
  • 10 Push-ups

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