warm up
1 minute row
1 minute bike
2 rounds
3 inch worm push ups
3/3 knees over toes split squat
then
2 rounds
5 burpee long jumps
5/5 kot split squats -progressed
Strength 1
Hit your heavy 6 weight for a few reps
Power clean
Bench press
Then
4-3-2-1
Power clean
Bench press
Strength 2
Back squat -Reach your heavy 6
Then
5 rounds
3 back squats
6 burpee long jumps
9 chin ups
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