Warm Up
5:00 Dynamic Warm-up
5:00 Barbell Warm-up
2 Sets of:
5 Muscle Cleans
5 Front Squats
3 Squat Cleans
3 Hang Squat Cleans
*Add weight + repeat
Prep
Heavy-ish Russian Swings: 3 x 10. Rest 60s.
– Squeeze glutes hard the the top of the movement but do not over-extend.
Strength
Squat Clean + Hang Squat Clean Complex:
– 12:00 to work to a max for the day.
– Rest 90s-2:00 between heavier sets.
Beginners:
Work technique with light or sub front squats, 5 x 5 from the rack.
Metcon
AMRAP 10:
25 Power Cleans (95, 65)
50 Thrusters (95, 65)
L3: (75, 55)
L2: (65, 35)
L1: (45, 25)
-Beginners: Can sub DB Thrusters/Squat Thrusts
Extra Credit
Single Leg BB RDLs: 3 x 6-8 ea. Rest 60s.