The One and ONLY Island Box!
Fitness
A. Power Clean, build to a single
B. EMOM Ladder
1 Power Clean @ 60% of A
1 Lateral Bar over burpee
Increase reps by 1 each min.
Competition
A. Back Squat @ 20X1, 3 reps @ 80% RM x 7 sets, 3 min
B. Power Clean, build to a single
C1. touch n go Power Clean, 10 reps @ 60% highest from B x 3 sets, 10 sec
C2. GH Raises @ 10X0, 15 reps x 3 sets, 2 min
D. AMRAP Burpees to 6″ OH in 1 min x 3 sets, 1 min rest