Warm-up:

20x Leg swings each leg

10x World’s greatest stretch (5 each side)

10 Downward dog + push-up

1:00 Chin/toes HS hold

10 Drop-to-power

Weightlifting:

Power Snatch 5x3

Strength:

NEW TRAINING MAX:

Add 10lbs to your true 1RM FS and Deadlift and multiply times .9—base all percentages off of this new TM for the next 4 weeks.

Add 5lbs to your true 1RM Press and Bench Press and multiply times .9—base all percentages off of this new TM for the next 4 weeks.

2A) Deadlift: 55x5, 65x5, 75x5, 85x5+

2B) Bench press: 55x5, 65x5, 75x5, 85x5+

Extra work, time permitting:

3A) Strict weighted pull-ups 5x5

3B) Single-leg RDL 5x5

***

4A) Kipping swing with false grip: 4x10

4B) Double-unders: 4x1:00 ME