Fundamental of the week: press
Warm up:
Pistol progression -3mins
Kipping/butterfly practice- 3mins
MB clean drills- 3 mins
Power: EMOM 12mins
Deadlift- Hang Clean- Full Clean
WOD
Death by thrusters 40/20 20/10
Death by lateral burpees
On the first minute do 3 thrusters/3 burpees. On the second minute do 6 thrusters/6 burpees. On the third minute do 9 thrusters/9 burpees. Keep going up by 3 reps every minute until minute 9-10 where it’s Max reps
