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