Prep:
3 Sets:
60 sec Row
10 alt Walking Lunges
5/side Shoulder CARs
Fitness
A. 3 Sets:
10-12 GHD Hip Extension @ 10X0
5 Goblet Squats @ 3131
rest as needed
B. Clean Complex
1 Squat Clean + Front Squat
Build to a tough complex in 15min
C. DT
12 DL 155/105
9 HPC
6 S2OH
Time cap 10min
Essentials
A. 3 Sets:
10-12 GHD Hip Extension @ 10X0
5 Goblet Squats @ 3131
rest as needed
B. Clean Complex
1 Hang Squat Clean + Front Squat
15min working on perfect mechanics and drilling form
C. DB DT
12 DB DL 35/20 /hand
9 DB HPC
6 DB S2OH
Time cap 10min. Can go a little heavier if can make it under 10min