Fitness
Sand bag complex x 5
Rotational reverse lunge cleans x 12 (alternating)
Shoulder to shoulder thrusters x 10
Lateral plank pulls x 8
60 seconds of DU’s
Rest 2 minutes
Work through each movement without stopping
Performance
EMOM x 10
EVENS: 10 calorie row or ski
ODDS: 20 KB swings 24/16
Rest 2 minutes
EMOM x 10
EVENS: 10 calorie airdyne
ODDS: 30 second hand stand hold
Sport
Jerks 3-3-3-3-3 @60-80%
Clean 3-3-3-3-3 @60-80%
Front Squats 3-3-3-3-3 @60-80%
