Warm Up:
Run or Row
3 Rounds
10 scorpions
10 kbs
10 roll to v sits
10 med ball cleans
10 sdlhp
Strength:
Clean
E2M20M
Power Clean & Hang Clean & High Hang Clean
Set 1- 3 – 55- 60%
Set 4 – 6 – 60 – 65%
Set 7 – 8 – 65 – 70%
Set 9 – 10 – 70 – 75%
Cash Out
3 x 10 bb hip raises
3 x 10 ghd back ext.