09-20-2021

Warm-up

3 rounds
10 double KB front squats (or goblet)
5 muscle cleans
5 power cleans
5 front squats
5 tall cleans

Mobility

PVC
1min oly wall squat

Strength

Tall clean 3×3 @40-50%
Pos 1 Power clean 2×2 @ 55-65%
Then
10min EMOM
2 Hang power cleans @70-80%
*2sec pause in the catch of each rep

Conditioning

For time
1-mile run
10 rounds
5 pull-ups
10 Push-ups
15 air squats