A. Warm-Up
60 sec Burpee
60 sec Lunge and twist
60 sec inch worm
30 sec Hollow rock
30 sec superman rock
A2. Activation
30 sec p/side Drinking BIrd
30 sec squat to stand
30 sec plank
30 sec glute bridge
B. EMOM 20 min
even minutes - 5 power cleans @ 50-60% 1RM clean
odd minutes - 10-15 wall balls
Rest 5 min at least before starting ‘C'
C. 7 minute to find
Build to Heavy single on Push Press
C2. 3 AMRAP @ 75%
D. Cool down/Mobility