| Warm Up |
| – Single leg stand 30s eyes open, 30s eyes closed. Repeat on other leg – 20/10 x 5: Squats/Squat hold – 8 minutes: Band walks x 12/12 + Banded Goblet squats x 8 + Pogo hops > + duck walk < |
| Strength |
| – Front Squats from rack: 4 x 6 – Hang Cleans: 2×5, 2×4, 2×3, 3×2 (If newer to the movement, take your time adding weight. It is not a requirement) |
| Work |
| 12-15 minutes: – Blue Awning run – Plate Push >< – SA KB Snatch or Clean and Press x 5/5 – Wall walks x 3 – Dual KB Swing to high pull x 10 If time remaining, coaches choice finisher |
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