A. Dynamic Stretches
B. (Every minute for 5 minutes)
5 tall med ball squat cleans 14/20
For remainder of time: Max med ball Russian twists
C. (For Strength/ Technique)
Squat Clean
2-2-2 @ 80%
1-1-1 @ 85%
1-1-1 @ 90%
1-1-1 @ 95%
D. (Every minute for 7 minutes)
5 high hip hang squat cleans @ 55%
E. Static stretches
A. Dynamic Stretches B. (3 rounds) 50’ banded monster walk 30 second power position front rack hold 95/135lb (from rack) C. (For Strength/ Technique) Power Clean 2-2-2 @ 80% 1-1-1 @ 85% 1-1-1 @ 90% 1-
A. Dynamic Stretches B. “Partner” (For time) 50 Deficit handstand push up 2/3.5" 20 shuttle runs (50') 40 Deficit handstand push up 2/3.5" 20 shuttle runs (50') 30 Deficit handstand push up 2/3.5" 20
A. Dynamic Stretches B. (3 rounds) 8 strict knees to elbows 10 banded pull apart with pause 12 dbell RDLs (dbell each hand) C. (15 minute cap) 5 rounds: Max unbroken strict pull ups Max unbroken push