Wednesday, 5/6

Warm-Up
3 rounds of
4 Knee-to-Elbow Bird Dogs/side
4 Pillar-to-Plank (be sure to alternate which arm you press up with first!)
4 Reverse Hand Spider Lunge
4 Pause Squats
Then,
1min/side of Banded Wrist Distraction; &
1min/side of PVC Shoulder Rotation

Strength – Hang Clean (30min)
– – Prep Sets – –
3 x 2 Reversing Clean Extension + 2 Hi-Hang Power Clean
– reminder: back tight, and if the bar is moving, the hips are moving (legs do the work!)

– – Work Sets – – 
7 x 2 Low-Hang Clean

Accessory
5 rds (NFT) of 3 Clean Extensions, followed by 4 Squat Jumps for max height
– add 20-30lbs to final clean weight for extensions
– may reset before each squat jump
– rest at 90-120sec b/t sets