Warm Up
3 Rounds
10 Pause Squats
10 Reverse Hand Spider Lunges
10 Jump Squats
10 Alt dead Bugs
1 Min Band Super Front Rack Stretch/ side
1 Min Death Stretch/side
Strength
Clean (20 Min)
Prep:
3x Hang Hi Pulls+ 2 Hang Power Clean+ 4 Front squats
2x 1 Hi Pull (from floor)+ 1 Clean
Work:
4×1 Squat Clean
3 Rounds of 3 Minutes on/ 3 minutes off
3 Squat Cleans (M:185/155/135/95, W:123/103/93/63)
9 Pull Ups
Pull up Scaling Options:
Chest to Bar (Scale up)
6 Pull ups (2/3 volume)
6 Band Assisted
9 Jumping Pull Ups
