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

Fitness

A. 3 Sets:

8-12 GHD Hip Extension @ 21X1
5 Goblet Squats @ 3131
rest as needed

B. Clean Complex

Power Clean + Hang Squat Clean + Front Squat

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

C. Every 6min x 2 Sets

15-12-9
Row
Thruster 95/65

Both Sets are for time. If you don’t complete in the 6min then you restart at 15 in the next 6min.

 

Essentials

A. 3 Sets:

8-12 GHD Hip Extension @ 21X1
5 Goblet Squats @ 3131
rest as needed

B. Clean Complex

2 Hang Squat Clean + Front Squat

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

C. Every 6min x 2 Sets

15-12-9
Row
DB Thruster 35/20 /hand

Both Sets are for time. If you don’t complete in the 6min then you restart at 15 in the next 6min.