MOBILITY

Ankles
Hips
Thoracic
Wrists
Overhead

BARBELL CONDITIONING

A) EMOM x 10mins
4 Touch and go power cleans

B) “Black and blue”
5 rounds for time
10 Power cleans 60/42.5kg
10 Burpees

Workout courtesy of builtbybergeron.com

SQUATS

Back squat 4×3 heavy

FINISHER

3 Rounds for time
Reverse suicide 18/15/12/9/6/3m
10 Burpees

OPTIONAL EXTRAS

Programmed work or

Wall climb + Shoulder taps 5sets of 2+10
or
Free standing hand stand 5x max
or
Free standing hand stand shoulder taps 5×20 + max walk