Warm-up:
10. Cal machine
20 90/90 Switches
10/side fire hydrants
10. Medball Lunges
10, Medball Squats
10. Sprawls
20 sec dead hang
Banded 7s
Burgener Cleans
Strength:
6 Sets 1 set every 2 min
1 Pause Clean Deadlift to Mid thigh (FOCUS ON BRINGING THE BAR PROPERLY)
1 Hang Clean Pull
2 Cleans (ANY HOW)
Metcon: Amrap 20 min
250m/200m Run Or 3rd floor run
20 Wallballs
15 Toes to bars
10 Hang Power Cleans (115/75)
Comments