-Warm Up-


2 rounds


10 groiners

6 ankle eccentric dorsiflexion

10 bottom half burpees

6 Cuban press with plates


Then with a barbell


8 elbow pass throughs

8 sumo stance good mornings

5 front squats



-Strength-


Start around 50% of heaviest clean


Every 2 minutes x 7 sets


3 position clean

  • pockets
  • knees
  • Floor



-WoD-


For time :


10-8-6-4-2


Hang Clean 135/95

Bar facing Burpee Bar Hop


Immediately into :


2-4-6-8-10


Front Rack Lunges 135/95

T2B