Clean
Warm Up
2 sets
2 min on C2
10m Bear Crawl
10m Spiderman Lunge
2 sets
10 Sec Deep squat hold
7/7 Single Leg RDL with Knee Drive
5 Jumping Back Squats with empty BB
Strength
Clean
EMOM 10 min
1 Clean @ 85%
If fail drop Back to 75%
Workout
Every 9 min x 2
15 Power Snatch @75%
50 Wall Balls
RX+
Wall Ball – 30/24
RX
Wall Ball – 20/14
SC
Wall Ball – 14/10
Fit
Wall Ball – 14/10 Various Hight
Extras
Weightlifting
Front Squat
3 x max reps @ 92%
Engine Building
Echo Bike
Every 4 min x 5 sets
Set 1: 21 Cal
Set 2: 15 Cal
Set 3: 9 Cal
Set 4: 15 Cal
Set 5: 21 Cal
Accessory Work
Swiss Ball Leg Curls
5 x 10 Reps
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