Warm Up:4 rounds- increase pace on the run each round

Run 200m 10 curtsy squats https://www.youtube.com/watch?v=xClhGjz7p0A 6 single arm KB press/arm

Primer: 9:00 every :90 alternate between:

Station 1: RNT (Reactive Neuromuscular Training) split squat 4 sets of 6-8 reps start with no weight and try to build light DB load each hand


**RNT exercises are used to fix knee cave. The use of a band that pulls the body into a bad position, basically feeding the problem, which causes the body to learn how to correct for the problem by turning the lateral glutes on at the right time to keep the knees in line with the foot

Station 2: hollow body hold :15 on/ :15 off for 2 sets or toes to rings- slowly x 8 reps

Skill: halting clean deadlift + full clean ** halting clean deadlift is intended to train and reinforce positional awareness and stability, not speed. The lifter pauses for :03 at the mid-hang position and then returns to the floor at a controlled speed. Then lifter performs a clean with no pause, but keeps the lift from the floor to mid-thigh slow to ensure correct positions, balance and timing.

10:00 EMOM 1 rep halting clean DL + 1 rep clean

set 1-2 @ 70% set 3-4 @ 75% set 5-6 @ 80% set 7-8 @ 85% set 9-10 @ 90%

WOD 21 Turkish sit ups- KB in each hand, weight stays overhead the entire sit up, legs extended

21 MB cleans 20/14

21 Turkish sit ups