09-1-2021

Warm-up

3 rounds
10 double KB front squats
5 muscle cleans
5 power cleans
5 front squats
5 tall cleans

Mobility

PVC
1 min Barbell quad smash (es)
1 min barbell calf smash (es)

Strength

Tall Clean 5×3 @ 40-50%
Pos 1 Power Clean 3×2 @ 55-65%
     *2sec pause in the catch
Hang Power Clean 5×2 @ 65-75%
     *2sec pause in the catch

Conditioning

2 rounds
100 air squats
800m run
*Time Cap – 15 min