Warm Up:
PVC
Foam Roll
3 Rounds –
10 wall ball shots
10 hand release push ups
10 box step ups (5 each leg)
Clean Bar Complex:
1 – RDL
2 – Hang Clean
3 – High Pull
4 – Front squat
5 – Push Press
Strength:
Deck Clean – 8×2 – working for a heavy double for the day – aim for 85-95% for your last double
WOD:
12m AMRAP:
12 Calorie Ski Erg
12 Goblet Squats
12 SA KBS (6 per arm)
12 Step Back Lunges (6 per leg)
Bar GYM 