Mobility:

  • 2 Min PVC Rack Stretch
  • 1 Min Pole Squat
  • 1 Min Wall Squat

Warm-up:
2 Rounds of

  • 1 Minute Jump Rope
  • 10 See Saw Steps
  • 15 Wall-balls
  • 20 Walking Lunges
  • 250m Row
  • Barbell Complex #1

Skill:
Review 3 Positions of Clean

Strength:
8 Min EMOTM

  • 3 Double Pause Squat Cleans (Light)

*2 Sec. Pause at Knee and Power Position

Rest 2 Min

8 Min EMOTM

  • 2 Single Pause Squat Cleans (Medium)

*2 Sec. Pause at Knee

Rest 2 Min

8 Min EMOTM

  • 1 Squat Clean (Heavy)

Scaled: Light loads and Power Cleans

Up-Scaled: Start at 50% of 1 RM and build to AHAP

Extra Work:

8 Min EMOTM

4 Strict HSPU (Choose a depth that you can go unbroken)