Running Drills (all out and back) - High Knees, Butt Kicks, Samson, Side to side lunges, Toe Pulls, Sprint from Prone.

Then Barbell warm up - RDL, Power Clean, Push Press to back rack, Back Squat, Push Press to front


12 minute EMOM -

Power Clean + Full Clean + 2 Push Jerks

(warm up to 60-65% of Clean and Jerk, then make incremental increases each minute)


2 Rounds For Time:

20 Calorie Row/15 Calorie Bike

14 Box jumps 24/20

10 Sandbag/MB Cleans