Warm-up:

200m Run then 3rds of:

2 1 ¼ 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