10-18-2021

Warm-up

500m row
2 rounds
15 ring rows
100′ single arm overhead carry
2 rounds
10 box step ups
10 HR Push-ups
10 Sit-ups

Mobility

PVC
1min Oly wall squats

Strength

Power Cleans
3×3 @60-65%
3×2-3 @70-75%
3×2-3 @80-85%
*aim to perform all reps as touch and go or
cycled reps.  Just because they are touch and
go doesn’t mean they have to be fast.  Reset
the hip if needed.

Conditioning

AMRAP x 6 min
5 box jump overs
7 Push press (115/85)
Rest 4 min, Then
5 min AMRAP
10 Wall balls (20/14)
3 Wall walks