Movement Prep:

  • Banded walk series x 2


Warm-up:
2x:

  • 20 second passive hang
  • 6 Banded See saw steps
  • 6 Spiderman steps
  • Barbell warm up #1

Skill: Kneeling Hang Cleans

Strength:
3-3-3-3-3 High Hang Squat Cleans

Conditioning:
"Elizabeth"
21-15-9

  • Squat Cleans (135/95)
  • Ring Dips

*last seen 2/10/15, 9/23/14