Warm Up
3 Rounds
6 Pause Squats
6 Rev Hand Spider Lunges
6 Jump Squats
6 Squat to Bootstrappers
 
1:30 Death Stretch/side (:45 low:45 high)
 
Strength
Clean (30 Min)
Prep
2×1 Three Position Pause Ext+2 Hang Hi Pull
2×2 Hang Hi Pull+2 Hang Power Clean+2 Front Squats
3×2 Cleans
 
Work: 5×1.1.1. @75%
 
3 Rounds NFT
1 Min Plank Hold
20 Plate Russian Twists
 

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