Warm up
cal row
Then
2 rounds
5 barbell deadlifts
5 front squats
5 barbell rows
Strength
Power clean-build a heavy 2
conditioning A B A
A-3 roubds for time
5 single arm push presses
5 single arm overhead reverse lunges
B-EMOM3
1 clean
20 second L sit
Accessory
Clean pull 3x3
Clean deadlift 3x3
Oly wod
Every 30 seconds for 10 rounds
1 squat clean
Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight each round) 5 strict toes to bar Strength Power clean -build a h
Warm up 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump rope Tabata hollow rocks Tabata swings -3 minute max calorie ro
Warm up 1 minute plank 200 meter run With a partner 10/10 med ball chest passes 10/10 underhand tosses 10/10 sit up with toss Strength Bench press-Build a heavy 6 Then Bench press 3x3 Conditioning Rx
