1.Warm up

3 Round

10 Walking Lunge

5 Tall Clean(45/35)

 

2.Mobility

Barbell Front Rack Position Stretch

Band Hamstring Stretch

 

3.Skill

Ring dip Kipping (Knee Up Timing)

 

4.Interval

EMOM 21min

1R : 5 Hang Squat Clean (155/105)

2R : 12 Box Jump (24/20)

3R : 12 Ring Dip (A.Band B.Box)