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“Nothing splendid has ever been achieved except by those who dared believe that something inside of them was superior to circumstances” – Bruce Barton

– Strength/Gymnastics –

1)  EMOM x 12min:

1st min – BTN push press x 6-8

2nd min – STRICT pullups x 4-6

3rd min – :30 hollow rocks

2) Pause thrusters – 5 x 5 (2sec hold at top)

* all reps completed on an 8min clock *

– Conditioning –

0:00 – 4:00

15 clean and jerk  (L3 – 155/125, L2 – 135/95, L1 – 95/75)

4:00 – 8:00

EMOM x 10 burpee over barbell

8:00 – 12:00

15 clean and jerk  

– Mobility –

Posterior shoulder lacrosse ball mash x 2-3min ea side

Anterior shoulder mash w/ BB & internal/external rotation pulsing x 2-3min ea side

Bicep BB mash x 2-3min ea side

Classic banded OH opener x 2-3min