| Thursday |
| Warm up |
| – 2x: Bear crawl >< + Lateral lunges >< + Calf scoops > – 3x: Muscle clean x 5 + Hang muscle clean (catch in standing position) x 5 + hang power clean x 5 (increase weight if possible) – 3x: Hang power clean x 3-4: Use this time to find your working weight for strength section |
| Strength |
| 1) 6 min. EMOM: – Barbell jump overs x 10 total (each jump counts) – Hang power cleans x 5 Rest 2 minutes 2) 6 min. EMOM: – 8 x med ball sit up – Barbell push press x 5 |
| Work |
| Team Row: As many calories as possible in remaining time. Alternate between these movements after your row turn: 1) Frog hop >< (½ court) 2) Dual Front Rack Carry (Full court) 3) Lateral Box jump overs x 12 |
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