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

Fitness

A. 3 Sets:

10-12 GHD Hip Extension @ 10X0
5 Goblet Squats @ 3131
rest as needed

B. Clean Complex

1 Squat Clean + Front Squat

Build to a tough complex in 15min

C. DT

12 DL 155/105
9 HPC
6 S2OH

Time cap 10min

 

Essentials

A. 3 Sets:

10-12 GHD Hip Extension @ 10X0
5 Goblet Squats @ 3131
rest as needed

B. Clean Complex

1 Hang Squat Clean + Front Squat

15min working on perfect mechanics and drilling form

C. DB DT

12 DB DL 35/20 /hand
9 DB HPC
6 DB S2OH

Time cap 10min. Can go a little heavier if can make it under 10min