A. Warm Up
3 rounds
10 lunges
10 Spider man lunges
10 air squats (arms overhead)
A2. Activation
2 rounds
10 Pallof Press /side
10 dbell row /side - heavy on a bench
10 dbell strict press /arm - light
B. Strength (start a running clock)
Power Clean build to a max in 8 min.
Rest 2 min exactly
C. Max reps in 8 min at 90% of B (finish on the 18:00)
D. Conditioning
5 min
20 sec on/ 20 sec off
Wall Balls
Rest 1 min
5 min 20 on/ 10 off
Russian Sit Up (legs out straight)/ Frog Sit up (heels together)/ Assisted sit up (heels on floor)
E. Cool Down