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
Prep (12 Min)
2x 2 Hang Hi Pulls+ 2 Hang Power Clean+ 4 Front squats
2x 1 Hi Pull (from floor)+ 1 Squat Clean
3x 1 Hang Squat Clean+ 1 Clean working up
Every 1:30 for 4 rounds
2 Hang Squat Cleans+ 2 Cleans @60-70%
Rest 1:30
Every 1:30 for 4 rounds
1 Hang Squat Clean+ 2 Cleans @65-75%
Rest 1:30
Every 1:30 for 4 rounds
1 Hang Squat Clean+ 1 Clean @70-80%
