Warm Up

3 sets of Banded air squats x10 w/ 10 second hold @ bot

banded monster walk down
backwards monster walk back
lateral banded walk down (facing one way)
lateral banded walk back (facing the other)

5 sets tempo empty BB back squats 33x1
10 BB good mornings
10 BB twists (on back)
10 BB twists (snatch grip above toes)

clean

Strength l

1a)
BS 3 x 5 @ 72.5 - 77.5%

2a)
spit stance DB press

Strength ll

Every 90sec for 15 min

Hang power clean + FS + hang squat clean

Finisher

Alt TABATA
Barbell sit ups
scissor kicks

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