Warm up:

2 Rounds

:20 Run in place

:20 High knees

:20 Sumo Squats

5 Inch worms with 4 Shoulder taps each rep (no push-up)

10 Strict Press with Dbs or empty barbell

Build:

Every :90 x 5 sets

5 Hang Power Cleans + 5 Push Press with a 3 sec lower on each rep

*Keep the same weight across all 5 sets

Conditioning (Engine Piece)

Work for 4 mins, rest for 2 mins x 3 Sets

4 Min AMRAP

10 Box Jump Overs

10 Updowns

10 Shoulder to Overhead

Rest 2:00 b/w sets

*DB or Barbell.. but the weight should be light enough that you are aiming to do all 10 reps unbroken every set

*the goal of the session is to get MORE rounds on the second and third AMRAP’s… ease in to the first one.

Cooldown:

1:00 calf smash (each)

1:00 Childs Pose

Clean your station!