Row or Bike

Crossover Symmetry


5/5 box step ups + 5 box jumps + 5 box jump overs (completely clearing the box) + 5 taller box jumps (increase height) + 5 box jump overs at taller height (if possible)

Then: 10/10 side to side leg swings + 10/10 front/back leg swings + 10 Waiter Bows

With an empty barbell, 5 reps each: clean DL to mid-knee + clean DL with shrug + clean DL with high pull + muscle clean + power clean

Review the movements and build to starting movements


Strength and Skill:

Every 2 minutes and 30 seconds, for 20 minutes (8 sets):

2 Clean Lift-Offs + 1 Power Clean
(for the clean lift-offs, focus on pushing through the floor to drive the barbell to mid-patella; pause for 2 seconds at mid-patella, then return the barbell to the floor)



Complete as many rounds and reps as possible in 10 minutes of:
12 Kettlebell Swings
6 Burpees


Five rounds for time of:
20 Kettlebell Swings (24/16 kg)
10 Burpee Box Jump-Overs (24″/20″)

10 minute time cap.


Mash Triceps on racked barbell

Roll posterior

Pigeon Stretch

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