Mobility- side splits 1min each leg
Pancake splits 2mins
Warm up: 2 rnds
1min kick ups
1 min air squats
1 min doubles
Strength: Priority work is 1rm back/push press
Catch Up: Deadlift 10×5@76%
Power: clean + hang clean + front squat
Conditioning: 3x 4min amrap, 1min rest between rounds
Wall walk x2
Overhead lunges x8(4/4) @24/16
Swings x10 @24/16
