Warm up
3 rounds
20 bird dogs
20 bridge and reach
30 second supinated hang
Strength
Power clean + 3 front squats
6-8 sets
Between sets
10-15 tricep pushdowns
15-20 hamstring curls
WOD
200m walking lunge
12 hspu
24 hang cleans
Warm up
3 rounds
20 bird dogs
20 bridge and reach
30 second supinated hang
Strength
Power clean + 3 front squats
6-8 sets
Between sets
10-15 tricep pushdowns
15-20 hamstring curls
WOD
200m walking lunge
12 hspu
24 hang cleans