A) 5 sets:

5 T&G Power Cleans plus 5 T&G Deadlift

Allow reset if struggling with setup position


B)  Pull Ups 4×2-4


Chin Ups

Spotted Singles

Tip Toe




4-6 Rollouts

Rollouts from standing

Rollouts from kneeling

Walkouts into long plank + 5s hold

Walkouts into normal plank + 5 s hold


C) For Time


20 – 15 – 10 – 5

Wall Ball Shots and Russian Swings

32/24 24/16 16/12

5 TTB K2E 10 sit-ups each round


A lot in this session so morning coaches see how long it all takes and advise us on a time cap for C