Prep:
3 Sets:
60 sec Row
10 alt Walking Lunges
5/side Shoulder CARs
Fitness
A. 3 Sets:
8-10 GHD Hip Extension @ 21X2
5 Goblet Squats @ 3131
rest as needed
B. Clean Complex
1 Pause Squat Clean + Squat Clean
Pause for 2 sec right below the knee. rest 5 sec b/w reps
Every 2min x 5 sets: Start around 65% of Clean and build a little if mechanics are perfect.
C. Every 4min x3 Sets
5-4-3-2-1
Power Clean 185/125
HSPU
RX+ sHSPU
Essentials
A. 3 Sets:
8-10 GHD Hip Extension @ 21X2
5 Goblet Squats @ 3131
rest as needed
B. Clean Complex
1 Hang Squat Clean + Squat Clean
Every 2min x 5 sets: Light to moderate weights working on mechanics
C. Every 4min x 3 Sets
5-4-3-2-1
DB Power Clean 50/35
HR Push Ups