Sunday, 4/16

Warm Up
4 Rounds
8 Squats
4 Squat to Boot Strappers
8 Reverse Hand Spider Lunges
4 Quadruped extension& Rotation/ side

1 Min Standing Band Lat/Tri Stretch

Lift
Cleans (25 Min)
Prep:
2×1 Pause Extension+ 2 Hang High Pull+ 2 Hang Cleans
2x 1 Hi Pull (from floor)+ 2 Cleans

Work: Clean 2-2-1-1-1-1-1Work up to a training max

Clean Ext (15 Min)
4×2 Clean Extension at 110% of clean training max established above

Front Squat (20 Min)
1×5@ 65% Clean weight, bar taken from racks
1×3@ 85%
3x near Max Reps (don’t go to failure) at 100% Clean weight

-All percentages are based off the heaviest clean in the initial work segment
– Clean extensions may be scaled up after first round to high Pulls ONLY if hips are stating down and bar contacts high on hips
– Scale Front Squat weight so that near max sets fall within 3-8 range

Finisher
4 Rounds
:30 Side Plank L
:30 Side Plank R
:30 Hollow Rocks
:30 Windshield Wipers
:30 Rest