[1.] Warm Up
Perform 3 rounds of:
 Slam Ball Squat Cleans [20#/14#]
 Over the Bar Slam Ball Throws [throw ball over pull up bar and catch it on the other side before it hits the ground]
 Slam Ball Sit Up & Twists
-Scale loads and modify movements if required.
[2.] Strength [load]
Perform 5 sets of:
Double Sumo Deadlift Pulls [sumo deadlift with explosive shrug and arm pull]
-Lift maximum load possible for allocated reps, rest 1-3 min b/w sets. Record heaviest load lifted.
[3.] Work Capacity [unbroken]
Perform 5 rounds of:
[MRP] Double Hang Cleans [2x24kg/2x16kg]
[MRP] Push Ups [elev. kb/standard]
*Perform maximum reps possible for cleans, then immediately perform maximum reps possible for push ups. Rest 2:00 b/w rounds.
-Scale loads and modify movements if required. Record reps completed for each movement each round.
[4.] Finisher [distance]
Perform a Mikko interval set of:
[6:00] Elliptical Trainer [L12/L8]
*Ride slowly for 15 sec, ride as hard as possible for 30 sec, ride slowly for 15 sec and so on for 6 minutes/8 work intervals.
-Modify movement or intervals if required. Record total distance covered.
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Mikko doing some swings with the 20kg!
We start em young at HQ.