Shinobi
Warm up: KB Cleans
Barbell Step Ups
8-7-6-5
Clean Grip Sotts Press\ DB
3x 6-8
ALT
Paloff Press
15mins @75%
TGU x2
KB Clean & Jerk x5 (each)
15 Pullups
20 Front Squats
30 Double unders
Fitness
Warm up: KB Cleans
DB Step Ups
8-7-6-5
3 Sets (No Rest)
30 sec Front Plank
30 sec Right Plank
30 sec Left Plank
15mins @75%
TGU x2
KB Clean & Press\Jerk x5 (each)
15 Pullups
15 Front Squats
30 Skips