WARM-UP

Banded Glutes

-into- 3 Sets:

• 10 Box Step Ups
• 10 Kip Swings
• 10 Bird Dogs
• 5 Muscle Cleans
• 5 Back Squats

STRENGTH

Build up to a heavy 3 Rep Back Squat

WORKOUT PREP

3 sets:

• 2 Box Jumps (build in height)
• 2 Toes to Bar
• 2 Hang Power Cleans (Build in weight)

“SLOAN PETERSON”

FIRE

For time (18min cap):

• 50 Box Jumps (20/16)
• 10 Hang Power Cleans (40/30)
• 40 Toes to Bar
• 10 Hang Power Cleans (50/35)
• 30 Box Jumps (24/20)
• 10 Hang Power Cleans (60/40)
• 20 Toes to Bar
• 10 Hang Power Cleans (70/45)
• 10 Box Jumps (30/24)
• 10 Hang Power Cleans (80/50)

WATER

• Toes to Hip height
• (35/40/50/60/70KG)
• (25/30/35/40/45 KG)

EARTH

• Step Ups
• Hanging Knee Raises
• Own weight (ascending)