A)Warm up:400 m Run
1 minute accumulated in a squat hold
1 minute/side Couch stretch
1 minute/side banded distraction for overhead position on rig
20 KB Hip Thrusts (not a full KB swing, just use an explosive hip drive and return)
Scap Activation
B) Every 2 minutes on the minute for 12 minutes: (Base your % off your lowest 1RM)
Power Clean + Clean + Front Squat
Minute 1: 75%
Minute 2: 80%
Minute 3: 85%
Minute 4: 90%
Minute 5/6: 90+%
C) 5 minute EMOM:
3 position Clean Grip Deadlift x 1
D) 12 minute AMRAP:
15 Wall Balls @ 30 lb/20 lb
10 Muscle Ups
50 Double Unders
