2min/each side banded stretch
2min/each side foam roll

TBA - will post later this week

3 x Hang Power Clean
9 x Step down Box Jump
15 x Kettlebell Swing
90sec. Break
5 Rounds, For Quality

Dumbbell Clean and Jerk 5-5-5-5-5

Go heavy. Ground to overhead.

Työntö veto, 4x3x120% työntö maximista

3x10 Lat pulldown

Deadlift 3-3-3-3-3 reps

Handstand Hold progression
Pistol squat progression

THRUSTER

1-1-1-1

Work up to a heavy Thruster for the day from a rack. Jerks are not allowed.

Post loads to comments.

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AMRAP 12 Minutes:

2 Rounds of…
20 Dumbbell Reverse Lunges
16 GHD sit ups / V-ups
8 Dumbbell Power Cleans

Then, 2 rounds of…
20 Dumbbell Reverse Lunges
16 GHD sit ups / V-ups
8 Dumbbell Power cleans

Be sure to fully stand up on each Lunge and use a dumbbell weight that challenges you.

Post rounds, reps, and Rx to comments.

3 rounds:
400m Run
20 T2B
10 Power Cleans 80 / 50 kg

(Time cap: 15min.)