08-19-2021

Warm-up

3 rounds, building in weight each round
10 doube KB front squats
5 muscle cleans
5 power cleans
5 front squats
5 tall cleans

Mobility

PVC
1 min wrist flow warm-up
1 min 3d dynamic calf stretch (es)

Strength

tall clean
5×3 @ 40-50%
power clean from position 1
3×2 @ 55-65%
*1-2 sec pause in the catch of each rep
squat clean from position 1
5×2 @ 65-74%
*2 sec pause in the bottom of each rep
Push Press – 6 min EMOM
30 sec max reps (choose moderate weight)

Conditioning

30 min tempo run
*run at pace you could hold for an hr

**Record total distance