A)Warm up:400 m Run
1 minute accumulated in a squat hold
1 minute/side Couch stretch
1 minute/side banded distraction for overhead position on rig
1 length of banded Monster Walk
Scap Activation
B) Every 2 minutes on the minute for 12 minutes: (Base your % off your lowest 1RM)
Power Clean + Clean + Front Squat
Minute 1: 75%
Minute 2: 80%
Minute 3: 85%
Minute 4: 90%
Minute 5/6: 90+%
C) Every minute on the minute for 5 minutes:
Clean Grip 3 Position Deadlift @ 100% of 1RM Clean
D) As many rounds as possible in 8 minutes:
4 Power Cleans @ 165-lbs/105-lbs
24 Double Unders
