Prep:
3 Sets:
60 sec Row
10 alt Walking Lunges
5/side Shoulder CARs

Fitness

A. 3 Sets:

8-10 GHD Hip Extension @ 21X2
5 Goblet Squats @ 3131
rest as needed

B. Clean Complex

1 Pause Squat Clean + Squat Clean

Pause for 2 sec right below the knee. rest 5 sec b/w reps

Every 2min x 5 sets: Start around 65% of Clean and build a little if mechanics are perfect.

C. Every 4min x3 Sets

5-4-3-2-1
Power Clean 185/125
HSPU

RX+ sHSPU

 

Essentials

A. 3 Sets:

8-10 GHD Hip Extension @ 21X2
5 Goblet Squats @ 3131
rest as needed

B. Clean Complex

1 Hang Squat Clean + Squat Clean

Every 2min x 5 sets: Light to moderate weights working on mechanics

C. Every 4min x 3 Sets

5-4-3-2-1
DB Power Clean 50/35
HR Push Ups