STRENGTH/LIFTING
In pairs:
15-12-9-6-3
Power Cleans
Push Press

Partner 1 completes 15 PC & 15 PP, then Partner 2 completes 15 PC & 15 PP. P1 completes 12 PC & 12 PP etc.

Rest 3 min

In pairs:
15-12-9-6-3
Hang Squat Cleans
Push Jerks

Partner 1 completes 15 HSC & 15 PJ, then Partner 2 completes 15 HSC & 15 PJ. P1 completes 12 HSC & 12 PJ etc.

Barbell – 60/42.5

MIDLINE
EMOM 9 Mins
Min 1- 10 Good Mornings 45/30kg
Min 2- 15 V-Ups
Min 3- 20 Hollow Rocks
Aim to stay unbroken on all movements