Prep
Equipment Required: foam roller, medium band, barbell
1) Foam roll: lats and thoracic spine 60s each
2) Band Chicken Wing Stretch 60s each
3) 4 Spiderman Lunge each
4) 2 rounds:

• 6 RDL
• 6 Muscle Cleans
• 6 Front Rack Reverse Lunges total
• 10 Band X Walks each

A.
Power Cleans
3/7 x 2
OT1M

• 3 warm-up sets/7 working sets at 75-80% of 1RM

B.
‘Tugboat’
2 Rounds for time:
25 Power Cleans (115/75)
25 Bar Facing Burpees

• Goal: Hard effort. Power cleans should be LIGHT.
• TIME CAP = 10:00

C.
Quadrupled KB Row
Accumulate as many reps in 2:00. Rest as needed.