Warm up 

Clean warm up #2

(Variation can be used with MB, DB, barbell, etc)

Deadlift

Deadlift shrug

Front squat

Shrug drop

Full clean

WOD

14x

30:30

Dips

Hang power cleans

VIDEO 

MB complex

5 lateral jumps

5 push up and overs

5 wall ball shots

➡️ NOTE- be advised some movements are not for everyone (age/ ability level/ coordination) & could be modified. Start slow and work your way up in volume (sets/ reps/ intervals/ etc.)

Add it with some weights or cardio (running/ bike/ rowing/ jump rope/ etc) to mix it up.

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Warm Up 

Agility complex

*Coach's choice cardio/ 3 minutes*

2 rounds of:

5m - 10m - 15m

1. Forward/ backward

2. Shuffle

3. Carioca

4. Sprinting

5. *10m broad jumps*

WOD

4 rounds of:

400m run

100 double unders/ 250 singles

25 mountain climbers

15 burpees

14. “It is essential to develop a standardized planning process.”

– Jocko Willink

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