Warm Up
3 Rounds
12 Pause Squats
6 Rev Hand Spider Lunges
12 Alt Samson Lunges
6 Alt Bird Dogs
Strength
Power Clean (35 Min)
Prep:
2×2 Three Position Pause Ext + 2 Hang Hi Pull + 2 Hang Power Clean
2×1 Hang Power Clean + 1 Hi Pull (from floor) + 1 Power Clean (from floor, pause with bar just off floor)
Work: 7×2 Power Cleans working up as heavy as form permits
3 Rounds NFT
Up to 1:30 Weighted Plank hold (plate on back)
Up to 1:30 Sandbag hold (in front of body)
:30 Side Plank hold/side
