| Warm up |
| – 2x: Bodyweight hinge x 10 + lateral lunges x 6 + Band pass throughs x 10 Pigeon 60s/60s – 3x: 20s in place: – High knees + squat jumps + push ups |
| Strength |
| Hang Muscle Cleans: 5-5-5 Hang power cleans: 4-4-4 Hang cleans: 2-2-2 Going for heavy 2’s. IF you can surpass old weight, do it. |
| Work |
| 12 minutes: – High/Low carry (OH/Suitcase) Down back on one hand, down back on the other – Side/side/back/throw with Medball x 10 – KB Swings x 12 Then: – 100 Mt. climbers (feet outside of hands) |
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