Movement Prep:

2 Rounds

  • 1 Min Pole Squats
  • 1 Min T-Spine w/Roller or Lax Ball

Warm-up:

2 Rounds of...

  • 6 Hanging Shrugs w/ 3 sec pause
  • 12 KB Around-the-worlds
  • 6 Goblet squat w/ 3 second pause
  • 12 Bear Crawl Touches
  • 6 Spiderman Steps w/ Vertical reach

12 Single leg deadlift

Skill:

  • Med-ball Squat Clean
  • Partner Barbell Squat Clean Drill
  • Work up to 70% of 1RM Squat Clean

Workout: 

5 Rounds:

  • 7 Squat Cleans (155/105)
  • 14 Kettlebell Swings (53/35)

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