Weekly Warm-up
10 Rounds – 3 x Clean Jump (straight arms) + Hang Power Clean
2 Rounds of:
- 10-15 Wall Squats
- 3-6 Skin the Cats or 10-12 Shoulder Pass Throughs
- 2-5 Cast Wall Walks
- 10 Partner Medicine Ball Chest Passes (each)
Part 1 A1. Split Squat 4 x 8-10 – rest 60sec (rest 15-30sec between legs as needed) a2. Deadlift 4 x 6-8 – rest 90sec
Part 2 As Many Rounds as Possible in 7 minutes of:
- 12 Air Squat
- 6 Shuttle Runs