Monday 10-1

warm up
run 2 laps
push ups
sit ups
walking lunges w/twist(each leg)
bow and bend

7×2 Clean from below the knees, get as heavy as possible

functional fitness
practice the power clean from the high hang position. use sets of 5 and add weight only if form is excellent

7min AMRAP
5 heavy KB swings- use the heaviest KB you can
5 toes to bar
5 burpees

functional fitness
7min AMRAP
5 KB swings- KB should be light enough to ensure perfect form
5 hang leg raises
5 burpees

arm overhead w/ external rotation 2min/arm
hand behind back 2min/arm
wall straddle 2min
scorpion 2min