Warm-up:
200m Run then 3rds of:
2 1 ΒΌ Front Squat
3 Tall Clean
4 Strict Press
10 Hollow Rock
Strength:
Back Squat Take 8 minutes to build to 75%
Then every 90sec for 5 sets Back Squat x 1 rep @80-90%
Workout of the Day:
As many rounds and reps as possible in 4 minutes.
30 Wall Ball Buy-In, then
10 Hang Power Clean (95/65)
10 Lateral Burpee Over the Barbell
Rest 3min
As many rounds and reps as possible in 4 minutes.
30 Wall Ball Buy-In, then
8 Hang Power Clean (115/75)
8 Lateral Burpee Over the Barbell
Rest 3min
As many rounds and reps as possible in 4 minutes.
30 Wall Ball Buy-In, then
6 Hang Power Clean (135/95)
6 Lateral Burpee Over the Barbell