10 PVC helicopters
10 PVC Pass Through Lunges
8 OHS + 5 OH Duck Walk forward, 5 backward
15 Back against wall DB Sots Presses
Suggested progression to warm up:
4 at 60%
3 at 65%
2 at 70%
2 at 75%
2 at 80%
10 Double DB Hang Snatch (50/35)
6 Burpee Box Jump Overs (30/24)
200m Run
EMOM x 10 mins:
1. 3 Touch and Go Deadlifts at 75-80%
2. 5 Strict Deficit HSPUs – work up to a tough 5 rep for the day
Complete 3 sets of:
10-9-8 Touch and Go Power Cleans
Rest 20 secs
Max Reps Kipping Deficit HSPUs at 45/35lb plates)
Rest 3 mins
1. at 80%
2. at 100%
3. at 110%