Warm Up: 6:00 EMOM

3 clusters

3 sit up to straddle

3 dive bomber pushups/strict pullups (alternate sets)

Mob: Roll quads, lats, shoulders; Oly Wall Squat.

Lifts:

A.        Complex: Clean Pull + Hang Clean

            Work up to a heavy 2+2, then perform

             2+2 @ RM

             2+2 @ 95% RM

             2+2 @ 90% RM

       B.   Clean Pull

             Work up to a heavy 3, then perform

            3 @ 3RM

            3 @ 95% 3RM

            3 @ 90% 3RM

       C. Muscle Cleans

           3x3 @ 7-8 RPE

       D. Good Mornings

           3x4 @ 7-8 RPE

Conditioning:

10:00 EMOM

Odd Minute:   3 HSPU

                     15 Squatjacks

Even Minute:  Ring L-Sit      

 

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