Power Endurance

KB Complex warm up
10 reps per movement, use warm up weight:
One Handed KB Swings
Around the World
Figure 8’s
Goblet Squats
Push Squats
Deck Squats
OH Squats
Halos
Windmills
TGU

Then
Work up to Clean & Jerk 5RM
Then
5x Clean & Jerk +
90 sec Row all out +
2:00 rest
x3 rounds
Then
5x Front Squat @ 80% 1RM +
90 sec AD all out +
3:00rest
x3 rounds
Then
6 x 20m KB Bear Crawl @ 20 – 45#

Cool Down