15 Plate Ground-to-Overhead (pause in lockout)
12 Dumbbell Weighted Box Step-Ups (6 per leg)
9 Strict Toe-to-Bar/Hanging Knee Raises (slow controlled lowers/maintain active shoulders)
Keep it moving between exercises, rest 2:00 between rounds
Track heaviest weight used for box step-ups (write 50 if you use 50# DB’s in each hand)
3 Wall Walks
10 Power Cleans 95/65
30 Lateral Bar Hops (over = 1, back = 2)
Intended Stimulus: Fast and intense
Wall Walks should pause at the top of each rep, focus on proper posture.
Barbell focus is being able to touch-and-go reps.
5 Inch Worms (start standing, fold forwards, walk hands out to plank, walk hands back in, stand tall)
5 Alternating Dumbbell Power Cleans per arm
30 Lateral Hops over DB/KB