Prep

1) 3 Rounds:

5 Russian Baby Makers

10 Banded Goodmornings

10 total Goblet Reverse Lunges 

3) Clean Warm-up

A.

Hang Squat Clean

5 x 2-3 reps

OT2M

Essentials: Hang Power Clean 

-Work on technique and adding weight each set if form permits.

– Not touch and go. 2-3 single reps.

B.

Sumo Deadlift against a band

10-8-6-4-2+. 

OT2:30

– Goal: Heavy 2+ (AMRAP) set 

– goal of this is to perform 2-5 reps with a heavy load. 

C.

Double KB Front Rack Lateral Lunges

3 x 8-10 each. 

OT3:00

Essentials: Double KB Front Rack Reverse Lunges OR Unweighted Lateral Lunges