Movement Prep:

  • 2 Min. PVC Rack Stretch
  • 2 Min. Banded Hip Distraction

Warm-up:

  • 2X Sampson Complex
  • 25 Air Squats
  • 20 Russian lunges
  • 15 Hanging Shrugs
  • 10 Burpees
  • 5 Inchworms
  • Barbell Warm-up #1

Fun:

  • 3 Min Box Push-Relay

Skill:

  • 10 Min. Sumo Deadlift High Pull

Workout:

  • Take 7 Min. to establish 5 RM Hang Clean

Then...

  • Min 1: Max Calorie Row in 50 Seconds
  • Min 2: 4 RM Hang Clean
  • Min 3: Max Calorie Row in 50 Seconds
  • Min 4: 3 RM Hang Clean
  • Min 5: Max Calorie Row in 50 Seconds
  • Min 6: 2 RM Hang Clean
  • Min 7: Max Calorie Row in 50 Seconds
  • Min 8: 1 RM Hang Clean

Scaled:

  • Do 5 Reps for Even Minutes