Strength and Power
1.) Power Cleans- Build up to a 6rm. -10% for 6. -20% for 6. Rest 3 minutes between efforts.
Structural Work
2.) 12 minutes
5 x Wall Squat
5 x SL KB Dead lift
5 x Goblet Squat
10 m KB lunge over head left.
10 m KB lunge over head right.
3.) Accessory
Superset:
12 Single Arm Bent Over Rows ea arm
4x :30-:45 Plank Hold