WARM UP
400m Run
2 Rounds
10 Reps
Shoulder Touches
Pull Ups
Lunges slow KOT lunges
Dynamic Stretch
STRENGTH
Strength — Power Clean
Controlled Tempo
8 min EMOM
6-8 Reps
Focus – Technique / barbell Cycle
WOD
25 Minute AMRAP
5 Power Clean 185/125
10 Stick Sit Ups
15 Cal Row
20 Step Ups 24/20
Floater 25 calorie Ski ERG
Stimulus: PC Weight Should be challenging
