Workout of the Day:
Warm Up
7-1 Burpee Ladder
2×10 Pass Through
2×10 PVC Hang High Pull
2×10 PVC Hang Clean
Then:
A. Hang High Pull + Hang Clean 4x(2+1)
B. With a Partner
10-1 Burpee Box Jump Ladder (Partner A does 10, partner B does 10, all the way down to 1)
800m Relay Run (switch every 200m)
80 Wall Balls (switch every 10)
800m Relay Run (switch every 200m)
10-1 Burpee Slam Ball Ladder
800m Relay Run (switch every 200m)
Competition:
A. Work Up to a Heavy Dead Stop Front Squat
Then: 5×2 Dead Stop Front Squat @85%
B. Condo
UB 2xKB Complex
5 Swings (eye level)
5 Cleans
5 Front Squat
5 OH Anyway
40m Sled Drive @65% BW (quick turnarounds)
3-5 Sets, Rest 2min btw Efforts