As part of your warm-up, mobilize the following pieces:
- Hip external rotation
- Shoulder external rotation and overhead position
Then:-
In 18 minutes, complete as many rounds as possible of:
3 Power Cleans
3 Front Squats
3 Push Press
3 Back Squats
12 Push Ups
*Barbell @ 45kg/30kg.
Beginner: Scale movements and load a necessary.
Advanced : Barbell @ 60kg/40kg.

Warm up : 15 Overhead Squat / 8 Handstand / 8 TTB / 5 RD / 5 Pullups / 100 Skips

Result: 45KG BB - 9R

3 miles

hiked to sadle

Find your best Hang Clean for the day.

Record load, style (power, split, squat), and other details.

3 miles tread mill

1 round for time
100x Jump rope singles
30x Squats
30x Reverse lunges
30x Push-ups
30x KB swings
30x Wall ball
30x Push press
30x Burpees
30x Dips
100x Jump rope singles
*added a half round second round (15 of each excercise) half of second round is 3 round

5x5 Clean Pulls (65, 75, 80, 85, 95)

8x 1 hang clean and 2 front squats ( 75, 75, 80, 85, 95, 95 failed at 100)
Had to change form and failed a few times coz I had started out doing power cleans into front squats instead of an actual hang clean.

Muscle up work: 3 rounds of:
Max muscle ups, 2 minute rest.
Modification: (max c2b pull ups and max ring dips, 2 minute rest)
(first time using just one band for pullups!)

100 weighted situps (used 25 pound dumbbell)

hills 40 min

Press (X5)

80, 85, 85, 95, 95

Weighted Pull up (X3)

25, 25, 25, 35, 35

Completed all reps

*For both of these movements: rest 2-3 minutes ONLY between each set. The sets for the Press should all use the same weight, varying only 5-10lbs AT MOST, from the first set of 5, to the last. If you did your first working set with 100lbs on the barbell, your last set should be no heavier than 110lbs; so challenge yourself, but be realistic so you don't miss any reps. The Pull-ups should get heavier each set, with the last set being a possible new 3RM PR for yourself.

Neighborhood walk