Warm-up:
1 Round
2nd floor run
16 Alternating Warrior Squats
10 IYTS
10 Bodyweight cuban presses
10 Sprawls
5 Worlds greatest stretch
Wrist prep
Burgener Clean
Strength Cleans Every 2 min x 5
3 Position Cleans (2 Reps each)
-High hang
-hang
-Floor
Every Min x 8
2 Power Cleans
Conditioning as fast as possible
10 min cap
75 Thrusters (95/65)
Everytime you break 5 Lateral burpee over bar
Hang Muscle Snatch 2 Sets 5 Hang Muscle Snatch @6.5/10 RPE 2 Sets 3 Hang Muscle Snatch @7.5/10 RPE 1 Set 1 Hang Muscle Snatch @8.5/10 RPE...
Basic Prehab/Activation 20 Banded TKES 20 90/90 Hipswitch 10/side Firehydrants 10 Cat cows 5/Side WGS 10 Alternating Reverse lunges 10...
Warm-up: (10 min) 20/ 90/90 Hipswitch 10 Cat cows 10 Firehydrants 5/side WGS 10 Barbell Goodmornings 10 Front Squats 20 Calf Raises 20...
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