Warm up:  X 2

  • Short Lap 
  • 10 banded air squats (band looped around shin) tension at the bottom
  • 5 T push ups
  • 10 box jumps
  • 10 Jumping squats

Mobility:
Banded external rotation 

Weight lifting:
4x6 (65%-70%-75%-80%)
Box squats

Workout:
For Time:
10 Cleans 95/75#.
20 shoulder to overhead  
30 KBS. 40 AB Mat Sit Ups.
3 Rope Climbs. (
Sub 6 ring rows for Rope if needed. )
40 AB Mat Sit Ups.
30 KBS.
20 shoulder to overhead
10 Cleans


 

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