9am Hannah is the BOSSSSSS!!! Bring a friend!

Buy in: 5 reps Unloaded barbell complex hang power clean, front squat, push press, back squat, strict press. Mobilize. Progressively load your barbell to prepare for your 5 heavy singles.

Power Clean: 1-1-1-1-1

Complete 21-15-9 reps for time of:

Power clean 95/135

Ring Dips

Buy in: 5 reps each movement. Mobilize. Strategize. Fraternize.

Complete each round for time, resting 3 minutes between rounds. 3 rounds. Record total working time, don't count rest.

5 reps/side Walking front rack lunges 53/95

20 Wall balls 14/25

10 reps Overhead squats 53/95

10 reps/side alternating 1-arm dumbbell snatch (each rep starts at the ground) 

1 Rope climb

10 Burpee box jump over 20/24

20 KB swings 44/70

Buy in: Run the Southern Star loop. 10 reps band shoulder complex, band pull aparts, no money drill.

Push Press 5 sets of 3 reps progressive loading. 

In 10 minutes complete as many rounds as possible of:

Run 400 meters

10 Shoulder to overhead 95/155 (weight comes off the floor)

Buy in: 10 reps- reverse lunges (each side), single leg rdl's (each side), single leg hip thrusts, pistols (each side). Mobilize. 

Progressively load your bar to prepare for the workout.

Back Squat 5 sets of 5 reps straight sets. If you've been playing along for the last few weeks, use the same weight you've used for our other squat workouts. The weight should represent 80-85% of 1RM

Finisher: Go home.