Fitness
4 sets
Sand bag split clean x 5
Alternating DB push press x 8-12
For time:
20 wall balls
20 KB swings
20 Reverse lunges with med ball
20 Push ups
20 Ab mat sit ups
***EMOM 3 burpees
Sport and Performance
Complex x 5
3 Power cleans + 2 Front Squats + 1 Jerk
“Air Force”
20 thrusters
20 SDHP
20 Push press
20 OHS
20 Front Squats
***EMOM 4 Burpees
***Start with Burpees
Sport 95/65
Performance 75/55
Finish off session with a light row to flush out the body.
