Warm up 10min
Tabata x 2 sets each of:
20 seconds work followed by 10 seconds rest = 1 set

Ex: 20 sec single arm plank, rest 10 then 20 sec single arm plank, then next movement.
Single-arm plank
Alternating lateral Lunges
Side plank
Air squats
Hollow hold or rock
Plank shoulder taps
Bear crawl
Frog jumps
Wall climbs


Clean and jerk 15 min

Work up to a daily 5 touch n go clean and jerk, no resting on the ground, no regrip.


15 min AMRAP

Toes to bars
Double unders
Squat cleans and jerks

L1: 15 T2B, 50 DU, 10 SC&J at 61/43kg

L2: 10 T2B, 30 DU, 10 SC&J at 43/30kg

L3: 5 T2B, 20 DU, 10 SC&J at 43/30kg

L4: 15 Hanging knee raises, 5 DU+30 SU, 10 powerclean30/20kg