Saturday, 8/22

Warm-Up
3 Rounds of
10 Wrist Circle/dir,
10 Arm Circle/dir
8 Squats
8 Reverse Hand Spider Lunge
6 Bird Dog Push-Ups

Strength – Clean Complex (25min)
Prep:
3 rds of
1 Pause Extension
4 Hang High Pull
1 Hang Power Clean
4 Pause Front Squat
– work towards 60% of max Clean

Work:
6 sets, up to 75% of max clean, of

2 High Pull – 2 Power Clean – 2 Hang Squat Clean

– hands should remain on the bar for all 6 reps
– do not exceed 75% (do not work to failure)
– if max effort clean is unknown, work up to following options: M@ 95-135lbs; W@55-73lbs

Accessory
4 rounds, NFT, of
4-6 rep Barbell Roll-out*
8-12 KB Side Bends/side
Rest 90-120 sec

* remain hollow through-out the movement; chest/stomach should not touch the floor, only forehead (if anything) – think “inchworm” but with hands on bar instead of floor)