Warm Up
3 Rounds
6 Pause Squats
6 Reverse Hand Spider Lunges
6 Jump Squats
6 Alt dead Bugs
1 Min Band Super Front Rack Stretch/ side
Strength
Clean (20 Min)
Prep:
2×1 Pause Extension+2 Hang Hi Pulls+ 1 Hang Power Clean
2x 1 Hang Hi Pull+ 1 Hang Squat Clean+1 Clean
Work:
4x 1 Hang Squat Clean+ 1 Clean working up
Met Con
4 Rounds of 1:30 Work/ 3 Minutes Rest
1 Squat Clean (M:185/155/135/95, W: 123/103/93/63)
1 Squat Clean+ 1 Front Squat
1 Squat Clean+ 2 Front Squats
1 Squat Clean+ 3 Front Squats etc…
Begin each round back at 1 Squat Clean (not where you left off with Front Squats)
