Friday

Warm up

5 min amrap

30 double unders

10 air squats

10 burpees

PREPARE

Cars shoulders - https://youtu.be/NHjza05OLNE

Cars wrist - https://youtu.be/DuolRCJ3wWs

Cars hips - https://youtu.be/5kM-o61Z14I

Strength

3 position power clean

high hang + low hang + power clean (1+1+1 x 12 EMOM)

If you don’t have a bar a ball will work

Med ball clean - https://youtu.be/KVGhkHSrDJo

Perform 5-7 reps every minute in the min x 12 sets

Conditioning

Tabata of (20 sec work, 10 sec rest): Push-ups (4 min) Air Squats (4 min) Sit-ups (4 min) DUs (4 min)

Tabata score is the least number of reps performed in any of the eight intervals. Add  the least number of reps from each Tabata together. (Ex. 8 Push-ups, 15 Air Squats, 12 Sit-ups, and 30 DUs = 65 reps)