Warm up
10 kb deadlifts
10 inch worm push ups
10 v ups
10 kb cleans
10 burpees
Grind
10-9-8-7-6-5-4-3-2-1
Double kb cleans
Kb over burpees
Strength
Back squat-Build a heavy 2
Then
5x1 at 80% of heavy 2
Focus on depth and and being as explosive as possible with each of the 5 reps
Oly WOD
EMOM5
2 squat cleans
1 tall + 1 hang
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
