1.Warm up

3 Round

10 Barbell Jumping Jack (45/35)

10 Tall Squat Clean

 

2.Mobility

Couch Stretch 60s x 2

Spider Man Lunge 10 x 3

Front Squat Position

 

3.Skill

Hang (Knee 2cm up) Squat Clean 5 x 3

 

4.Weight Lifting

Box Clean

2 x 5 (95% up)

 

5.Strength

Crunch

30 x 5