Warm-Up:

20 Jumping Jacks then 3rds of:

Partner Med Ball Chest Pass x 10 each

Secret Squirrel Ball Crawl x 40ft

5 Muscle Clean

5 Tall Clean

Olympic Lifting:

Every 2minutes for 16 minutes (8 sets)

Power Clean x 1.1 (rest 10sec between reps)

Sets 1-2 @ 65-70% Sets 3-4 @70-75% Sets 5-6 @ 75-80% Sets 7-8 @ 80-85%

Workout of the Day:

Optimus Prime (CompTrain)

As many reps as possible of Wall Balls in 7 minutes.

One the minute- 5 Deadlift 225/155.