09-30-2021

Warm-up

3 rounds, building weight each round

10 double KB front squats

5 muscle cleans

5 power cleans

5 front squats

5 tall cleans

20 double unders

Mobility

PVC

1min 3D dynamic calf stretch

Strength

Tall Clean

3×3@40-50%

Power clean from Position 1

2×2@55-65%

Hang Power Clean

Every 1:30 x 3 rounds

1 hang power clean @70-80%

Power Clean

Every 45 sec x 8 rounds

1 power clean @75-80%

Conditioning

3 rounds for time (x2)

28 double unders

7 deadlift

7 power clean

7 shoulder to overhead

*(95/65) for all weights

** rest 3:00 after the 3rd round then repeat cycle

*** score is total time