1. 2 pos cleans: 1 from mid thigh, 1 from floor. work up to 70% x1+1 x 2 sets. 75% 1+1 x 3 sets.
2. clean pulls standing on 2" block: work up to 90%x3, 95%x3, 100%x3 on last rep take 10 sec to lower to floor.
3. power jerk +jerk: work on dip and drive. 1+1 x 5 sets, your select the weight.
4. good mornings to a 45 degree angle only: 3 x 10 use light weight but build up.
5. 100 sit ups.
1) Front squat - Work up to a max double for the day.
2) 14 rounds - EMOM, perform:
-Odd minute = Overhead squat (60-90kg/40-70kg)
-Even minute = 7-10x handstand push up
WOD: In 10 minutes, perform:
-Max rep GHD sit ups
1) 3 rounds, not timed:
-10x 1-arm DB bent over row, each arm (AHAP)
-Max rep banded push up (red band)
2) 50x glute ham raises (Use light weight if you are able to)