Warm Up
3 Rounds
6 Pause Squats
6 Rev Hand Spider Lunges
6 Alt Bird Dogs
6 Hips to Wall
Strength
Clean Complex (35 Min)
Prep:
2×3 Pause Extension+ 2 Hang Hi Pull+ 2 Hang Squat Cleans
2×2 Squat Cleans+ 2 Front Squats
3×1 Hang Squat Clean+ 1 Squat Clean
Work:
6×1 Hang Squat Clean+ 1 Squat Clean (may work up but should be within 10-15% of each other)
Partner Met Con*
40 Front Squats (M:95/65, W: 63/45)
20 Hang Power Cleans
30 Front Squats (M:95/65, W: 63/45)
15 Hang Power Cleans
20 Front Squats (M:95/65, W: 63/45)
10 Hang Power Cleans
10 Front Squats (M:95/65, W: 63/45)
5 Hang Power Cleans
*Partners may split up reps at will
