WU: 10'

30"s Bike

10 Lunges twists
10+10 World greatest stretching
10 Scorpion kicks
10 Good mornings (20/15kg barbell)
10 Back squats (20/15kg barbell)
10+10 Box step ups (Keep feet on box top)

PARTNER WARM UP: 15'min
1 set each
P1 – 250/200-m row
P2 – 10 Samson lunges + 10 scorpions

1 set each
P1 – 250/200-m row
P2 – 10 lateral lunges + 10 scap pulls

1 set each
P1 – 250/200-m Row
P2 – 10 air squats + 10 kip swings

Then....
12’min Skills & specific

Hang squat clean
Pull-ups/Butterfly or Kipping

2 AMRAP 9'min 3'min rest between: (A+B)

A)
15/12 Cal Row
10 Bench presses @40-50%
8+8 One leg V-ups

3' Rest

B)
80 Single unders
10 Deadlifts @40-50%
8 Pull-ups

2’min Ergo @relax pace (Cool down)

Then….
5’min of:

20"sec Dead hang hold on the bar
10+10 Lying Dynamic Hamstring Stretch
10+10 90/90 Hip no Switch
10 Downward dog stretch

12'min Warm up

200m Run / Row
5 Pull-ups
10 Push-ups
15 Air squats
15 Kettlebell Swings
15 Sit-Ups

Every 2' for 8 rounds Building to challenge

1 DL
1 Pull
1 Hang Clean
2 Jerks

Clean Grip OHS

Clean & Jerk 1x3 + 4x2

Clean jump 6x3

4 sets:
8 OHS (rpe7-8)
15 sec arch hold
15 sec hollow hold
90sec rest