Prep

Equipment Required: Foam roller, plyo box, barbell

1) 1 Round:

– 60s each Foam Roll Hamstrings & Lats

– 5 each Spiderman Lunge

2) 2 Rounds:

– 10s each Side Plank Clamshell

– 10s each Deadbug

3) 1 Round:

– 30s Barbell Ankle Stretch

– 30s Barbell Front Rack Stretch

4) 2 Rounds:

– 6 RDL

– 6 Hang Muscle Cleans

– 6 Front Squats

– 10 total Box Step-ups

A.

Power Clean + Squat Clean

2/6 x 1+1 every 60s

– 2 Warm-ups, 6 working sets

L1: Power Clean + Power Clean or PVC Technique practice

B.

‘All The Way Up’

For time:

5-10-15

Power Cleans (155/105)

Box Jump Step Downs

– Goal: HARD push

L3: (135/95)

L2: (115/75)

L1: (DBs 30/20)

TIME CAP = 9:00

C.

Tibia Raise

2 x 20-25. Rest 60s