WARM UP 

3X10 STRAIGHT ARM PULL UPS + 30s SEATED SPINAL TWIST/SIDE 

ACCESSORY WORK 

A) 4X8 ALT. ARCHER RING ROWS, REST 1 MIN 

B) 4X10 WEIGHTED HIP EXT., REST 1 MIN 

CONDITIONING 

15 MIN AMRAP

-6 DB CLEAN AND JERK 35/25 (RX+ 50/35)  

 -8 DB FRONT RACK WALKING LUNGES (4R/4L)

 -10 TOES TO BAR