Warm Up: Kneeling jumps with PVC-3mins – try band aided progressions
Mobility- Squat therapy using rig, plates or dumbbell-5mins
Barbell prep-5-10mins-go straight into strength after
Weightlifting -10mins
Level 1: cl pulls 4×2 PC 2×4
Level 2: EMOM x10mins:
Power clean x 2-starting at 40/20kg
WOD
3rnds 15min time cap:
50 sit ups
5 wall walks
6/6 lunges Rx 60/40
