Warm Up
2 rounds
5/side lateral box step ups
5/side push ups to alternating pike toe touch
15 each direction banded walks
20 second side plank hold/side

Glute Focus
A. DB single leg RDLs x 10/side - lighter weight
B. prone straddle with band x max effort- use the yellow mini-band
C. banded air squat x 10 slow to fast

Upper Body Focus
A. DB or barbell bench press x 7 reps
B. DB bent over rows x 14 reps
C. Band pull aparts x 28 reps- use an orange band



Clean primer
6:00 EMOM
clean pull + hang power clean + squat clean
start at an empty bar and add load



WOD
"Double Header"
5 sets:
4 Hang Power Cleans 115/85 95/65 75/55
4 Box Jump Step Down @ 30/24"
Rest 2:00


5 sets:
2 Power Clean + 2 Hang Power Cleans 135/95 115/75 95/65
4 Bar Facing Burpees
Rest 2:00

5 sets:
2 Power Cleans + 2 Squat Cleans 155/105 135/95 115/75
40 DU's or 80 singles



Cool Down
seal pose 1:00
supine twist 1:00/side
child's pose 1:00