Deadlift (70%x3, 80%x3, 90%x3+)
Metcon (AMRAP – Rounds and Reps)
20 KB Swings
20 Toes to Bar
Catch to extension
Burpee Box Jump Methods
Row 75 cal
Burpee box jumps x25
*Strap in for a grind.
**300cal of rowing + 100 Burpee box jumps = pace and consistency.
Big Clean Complex
6 Sets for Max Load
High Hang Clean+Low Hang Clean+Clean+Push Press
High Hang Clean+ Low Hang Clean+Clean+Push Jerk
High Hang Clean+Low Hang Clean+Clean+Split Jerk
All Cleans must be Squats