| Friday |
| Warm up |
| 2x: Side to side leg swings x 10/10 + Front to back leg swings x 10/10 + Arm circles x 15f/15b 2x: Barbell high pulls x 10 + Barbell strict press x 10 + Plank wave push ups x 5 |
| Strength |
| 1) 3x: Hang power clean x 5 + strict press x 5 + front squat x 5 (this section is a loaded warm up. Don’t go over the weight you can use for your strict press) 2) Hang power clean and jerk: – 5-3-3-2-2-2 |
| Work |
| EMOM x 5 minutes: Side shuffle >< x 2 + sprint >< x 2 (cones 12 steps apart) EMOM x 5 minutes: KB Swings x 5 + alt box jump ups x 12 EMOM x 5 minutes: 5 DB shoulder to OH + 5 DB bent rows x 5 deficit push ups |
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