Warm-up:
200m Run
20 90/90 hip stretch
10 Cat cows
WRIST PREP
1 Rounds
20 Banded pull aparts
10/side Single dumbbell Strict press
20 Lateral Hops
10 Empty bar muscle cleans + 5 empty bar press
10 Seal to down dog
Strength: WEEK 2
EMOM x 10
2 Touch and go power Cleans (60-70%)
Into
EMOM x 5
3 Pushpress at 60%%1RM
DONALD DUCK
Amrap 15min
9 Ground to overhead (95/65)
12 box jumps (24/20)
15 Toes to bars
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