Warm-Up
3 Rounds of
10 Arm circles
10 Squats
10 Wrist Circles
10 Reverse Hand Spider Lunges
then,
1 Min Single Leg Flexion with External rotation/side;
1 Min Band Super Front Rack/side
Strength – Hang Squat Clean (35 Min)
Prep:
4 Rounds (starting with the bar, working up in weight)
2 Hang Ext + 2 Hang Squat Cleans + 2 Front Squats
Work:
Hang Squat Clean 3-3-2-2-2-1-1-1*
*Do not go up in weight unless pulling into squat below parallel
Accessory
4 Rounds of (8 Minutes)
:20 Side Flutter Kicks Left (Side Flutter pics coming soon)
:10 Rest
:20 Hollow Rocks
:10 Rest
:20 Side Flutter Kicks Right
:10 Rest
:20 V-Ups
:10 Rest