Warm-up:
20 90/90 Hipswitch
10/side Knees over toes lunge
20 alternating warrior squats
20 Banded Pull aparts
20 Banded Front Raises
10 Plate ground to overhead
Wrist prep
Build to your heavy Complex in 10 min
1 Power Clean + 1 Front Squat
Conditioning:
30-20-10
Alternating Suitcase DBL DB lunge (50/35)
Toes to bars
Calorie Bike erg or assault bike
Hang Muscle Clean + Hang Power Clean + Tall Clean 3 Sets 3 Hang Muscle Cleans + 3 Hang Speed Power Cleans to Parallel + 3 Tall Power Clean to Parallel @5.5/10 RPE *Rest as needed between sets. Clean L
Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 5/side samson lunge pass thrus 10/side alternating scorpion stretch 10 IYTS 10 Scapula Pushups 20 Plank Shoulder taps 5 Inchworms pushups
Warm-up: 1 Round 10 Calorie Machine 10 IYTS 10 Floor snowangels 10 Squat Pass thrus 10 Sotts press PVX Wrist prep Burgener Cleans Every 3 min x 5 Sets (AT 50-60%1RM) 2 Snatch Balance + 3 OHS 2 Snatch
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