Warm-up: 3-in-3 of jumping squats, mountain climbers, lunges
Mobility: Spidermans, banded hip extension (BSL pg 329), wrist openers
Strength: 10 min EMOM – 1 Clean – 2 Front Squat @ 75 to 80% of 1RM
Conditioning: Five two-minute intervals with 2 minutes of rest between. Run 200m then finish 2 minute interval with max reps of:
- Toes-to-bar
- Burpees
- KB Swings (suggested weight 24/16k)
- Ring Push-ups
- Pull-ups
