| Wednesday |
| Warm Up |
| – Blue awning run – 3x: Squat rotation x 4 + KB Kickstand RDL x 5/5 + Goblet squat x 12 – 3x: KB Swing x 10 + Squat jump x 5 |
| Strength |
| Alternating EMOM x 12 minutes – Sprawl jump overs x 5 (over and back = 1) – Hang power cleans x 5 – Mt. Climbers x 20 – Front Squats x 6 |
| Work |
| 1) Partner band back pedal x 3 each. You go, I go style 2) 4x: – Dual KB Squat w/alternating press x 8 – Toes to bar x 10 – Forward box push >< x 2 (max 3 plates. Focus on speed) Finisher: Box push relay (if time) |
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