Warm Up : (10 Minutes)
5:00 Dynamic Warm-up
5:00 Barbell Warm-up
2 Sets of:
5 Muscle Cleans
5 Front Squats
3 Squat Cleans
3 Hang Squat Cleans
Prep Work : (5 Minutes)
Heavy Russian Swings:
3 x 10.
Rest 60s
– Squeeze glutes hard at the top of the movement but do not over-extend
Strength : (20 Minutes)
Squat Clean + Hang Squat Clean:
12:00 to work to a max for the day
Rest 90s-2:00 between heavier sets
Metcon : (20 Minutes)
AMRAP 10:
25 Power Cleans (95, 65)
50 Thrusters (95, 65)
L3: (75, 55)
L2: (65, 35)
L1: (45, 25)
Accessory : (5 Minutes)
Single Leg Barbell RDLs:
3 x 6 ea.
Rest 60s