Warm-up
Banded ankle mobility
Banded hip mobility
Bent over snow angles x10
Jump rope 30s
Wallball x10
2 rounds
Deficit clean deadlift
Clean deadlift
ClnDL+Muscle clean+front squat
Clean
Metcon (Weight)
Emom 24
M1- Wallball – x15
M2- Clean Deadlift – x5
M3-Dubs x45-75
M4- Clean x3
*Keep the clean and deadlift weight across
**Learn to move moderate to heavy weight efficiently while under fatigue.