Warm Up
2 Rounds
:30 Pause Squats
:30 Reverse Hand Spider Lunges
:30 Alt Dead Bugs
2 Rounds
:30 Jump Squats
:30 Alt Samson Lunges
:30 Supine Scorpion
1 Min Death Stretch/side
1 Min Band Super Front Rack stretch/side
Strength
Prep (15 Min)
1×10 Front Squats w/ bar
3x 2 Hang Extension* +2 Tall Cleans**+ 2 Front Squats (starting with bar and working up slowly)
3×2 Hang Squat Clean working up
Work: EMOM 8 Minutes
2 Hang Squat Cleans (~70% Clean 1 RM)
Met Con (8 Min Cap)
4 Rounds
5 DB Curtis P
10 V-Ups
*Hang Extension: Arms do not bend, extend hips forcefully (as in high pull) and shrug
** Tall Clean: From an extended position, shrug and drop into a full squat Clean position. Focus on speed under the bar, not weight.
