Warm Up
3 Rounds
6 Pause Squats
6 Rev Hand Spider Lunges
6 Squat-to-Boot Strappers
6 Jump Squats
1:30 Death Stretch/side (:45 low/:45 high)
Strength
Hang Clean Complex (25 Min)
Prep:
2×2 Pause Ext + 2 Hi Hang Pull + 2 Power Cleans + 4 Front Squats
2×1 Hi Hang Pull + 1 Hang Power Clean + Hang Squat Clean
Work: 6×1 Hang Power Clean + 1 Hang Squat Clean
May drop and reset for second rep, but should be done right away
From the top, each rep should pause in power position before moving to hang
EMOM 10 Min (5x each)
A) 7 DB Hang Squat Cleans (use 50% heaviest weight in Clean Complex above)
B) 35 Double Unders (scale to 60 Single Skips)
