Warm Up
3 Rounds
6 Pause Squats
6 Rev Hand Spider Lunges
6 Alt Bird Dogs
6 Squat to Bootstrappers
Strength
Clean
Prep (5 Min)
2×2 three position Pause Ext + 2 Hang Squat Cleans
Skill
Tall Clean (10 Min)
2-2-1-1 working up
Work
Clean – pause just off the floor (20 Min)
5×1 working to training max
3 Rounds NFT
3 Clean Extensions (~110% heaviest clean above)
1 Minute Plank hold (weighted if applicable)
