Warm Up

Repeat For 5 Minutes
10 Med Ball Squat Clean
15 Med Ball Overhead Press
20 Jumping Jacks

Strength – Back Squats

3 sets x 5 reps @ 80% 1RM (RPE 8) Every 3 minutes on the minute

WOD

3 Rounds for Time (Time Cap 10 Minutes)

COMPETITVE

10 Hang Cleans (95/65)
20 Burpee Over Bar

PERFORMANCE

10 Hang Cleans (65/45)
15 Burpee Over Bar

LIFESTYLE

10 Hang Cleans
10 Burpee Over Bar

Stimulus Points
Move Fast
No Breaks

Accessories
Every 1.5 minute on the minute x 3 rounds
1) 8 Stiff Leg Dumbbell Deadlift
2) 30 seconds Hollow Body Hold

Cool Down & Dismissal
100m Walk
Quad Stretch
Pigeon Pose Stretch