Warm-up:
10 Cal machine
20 90/90 Switches
20. Alternating scorpion stretches
10. Slow Cat cows
5/side perfect stretch
10 IYT
Wrist prep
Burgener warm up Clean
Strength:
4 Sets 1 set every 2 min
1 Pause Clean Deadlift to Mid Thigh + 1 Low hang clean pull l + 2 Clean 50% 1RM Clean
*Rest as needed between sets.
**Pause for 1 second at the top of Clean Deadlift to Mid Thigh.
5 Sets (1 set every 90 seconds)
1 Clean @80-85% 1RM Clean
Metcon: 15 min cap
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans 95/65
Thrusters 95/65
Medball Situps 20/14
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