| Wednesday |
| Warm Up |
| – 2x: Standing hip circles x 5F/5B + Ankle rotations/circles x 5clockwise/5counter – 2x: Single leg hop x R>/L< + single leg side to side hop x 10R/10L – 2x: Plank position shoulder taps x 10 (slow and controlled) + Inch Worm x 5 + Dead hang with knees tucked x 30s – 2x: BB RDL x 10 + Muscle Clean x 10 + Front Squat x 10 |
| Strength |
| 1) 3x: Hang power clean x 5 (one front squat on last rep) 2) 3x: Hang Clean x 3 3) 3x: Clean x 2 |
| Work |
| Remaining time: – Single DB Bear crawl (Forward >/Backwards <) – Goblet squat x 12 – KB Clean and press x 5/5 – side/side/back/throw to partner x 10pp |
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