May 6

A. Warm Up

2 rounds

10 OH dowel walking lunge
10 squat to stand
10 leg swings /leg (holding onto pole)
10 hollow rocks

B. Activation

2 rounds

10 russian twists
10 plate OHS
10 plate ground to overhead
10 plate Front Squats (hold plate out in front with straight arms)

C. Lifting Complex

OTM for 10 min

2 Full Cleans from floor
1 Jerk

D. Conditioning

3-5 sets dependent on time

2 min on

8 Burpees all out pace
AMRAP CTB Pull ups/ Pull ups/ Ring Rows
Rest 1 min

*Record all Pull ups