Warm up
mobilise as necessary
glute activation drills
Three rounds NOT for time
10 pistols/air squats
10 burpees
10 box jumps
Strength
Front squat for 12 sets of 2 reps at 80% concentrating on speed and perfect technique
Olympic Weightlifting
10 minute EMOM
1 x clean and jerk
Metcon
"Diane"
For time
21-15-9
Deadlifts 102.5/70
Handstand press ups
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