Warm up.
12min omem.
1. 40sec Machine.

2. 5 RDL’s + 5 Muscle clean.
https://youtu.be/rhh3aDfm43I
https://youtu.be/7A4hAMQscu8

3. 1/side 3 way lunge with forward reach.
https://youtu.be/hbO_R5mtMW0

4. 15-20sec/side Side plank.
https://youtu.be/_R389Jk0tIo

Conditioning (Steady state).
30min max cal on every (Alternate b/t A&B).

A 0min, 10min, 20min complete
10-15 hang power clean + 20-30 Air squat.
https://youtu.be/BmXrQzZS5pA

B. 5min, 15min, 25min complete 60sec Plank.
https://youtu.be/Y2w9ZwpoaWo

BB weight: RX 50/35kg. Scaled 40/30kg.