| Warm up |
| Warm-up:6min: KB swings x10 + Goblet squat hold x20s + Banded row to rotate x10 3x: 5 Muscle clean> 5 front squats> 5 HPC> 5 strict press |
| Strength |
| Strength: HPC: 8-6-4-4-4 3x: Max rep strict press> Max rep push press> Push JerkRest 90s |
| Work |
| Work: 15min: – Turkish get up x3/3 – Broad jumps x5 – Plank DB Transfer x8 – Sprawls x10 |
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