Barbell Prep
3 Sets, (Set 1: High Hang, Set 2: Hang, Set 3: Mid-Shin)
3 Clean High Pull
3 Muscle Clean
3 Front Squat
3 Squat Clean
Then Load to Working Weights
Strength / Weightlifting
Squat Clean
Every 2:00 x 5 Sets
@ 70%+
3 Clen Pulls, Touch & Go
-rest :15-
2 Squat Cleans, Singles
-rest 1:00-
% is Based on 1RM Squat Clean
Conditioning
For Time:
10:00 AMRAP
12 Alt. Dumbbell Snatch
2-4-6-8-10... Strict Pull-Ups
Dumbbell: 22.5/15kg
Optional Accessories
For Quality:
3 Sets
10 DB Romanian Deadlifts
10 DB Alternating Pendlay Rows
5/5 ATG Split Squats
