Mains
Clean Ladder
Tomorrow’s Workout
Emom until max!
1 x Squat clean
———————
3 Rounds
Speed squat clean ladders
* start @ 50% – 60% of 1rm.
* placed in groups.
* weight will increase each round.
* fastest time over all 6 bars wins
* men 
10kg per bar, female 5kg each bar.
RookieFit
Tabata
Work for 20 seconds rest for 10 seconds over 8 rounds per movement.
Row
Sit-ups
Push-ups
Sdhp
Squats
