Sunday, 6/4

Warm Up

3 Rounds
6 Reverse Hand Spider Lunges
6 Squat to Bootstrappers
6 Alt Samson Lunges
6 Jump Squats

1 Min Standing Band Lat/Tri Stretch
1 Min Death Stretch/ side

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

Work: Clean 2-2-2-1-1-1 (work up to training max Clean)

Clean Ext (15 Min)
4×2 Clean Extension at 110-115% 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 until last round) 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 posture is perfect and bar contacts hips at power position
– Scale Front Squat weight so that near max sets fall within 3-8 Rep range.

Core
3 Rounds
:30 Plank Hold
:15 Rest
:30 Side Plank (L)
:15 Rest
:30 Plank Hold
:15 Rest
:30 Side Plank (R)
:15 Rest

Score by heaviest Clean