Warm Up

Run 250m

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then 2 Rounds as a group with empty bar of:

  • RDL x 5
  • Hang Power Clean x 5
  • Front Squat x 5
  • Press x 5
  • Push Jerk x 5

Workout of the Day

A. Take 15 minutes to build in the following complex:

  • 1 Hang Clean + 1 Front Squat + 1 Split Jerk

B.  2 Rounds for time of:

  • Run 800m
  • Wall Walk x 10

-for the wall walk – (start from prone and walk feet up the wall to nose-to-wall handstand hold and slowly descend back down – focus on keeping positions, not speed)



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