Warm-up
Banded ankle mobility
Banded hip mobility
Back bend/asst back bend
T/y/I x8 each
2 rounds
Push ups
Pike push-ups
HSPU
Clean deadlift
Muscle clean
Power clean high
Power clean mid
Power clean low
Clean
Metcon (Weight)
With a Running Clock
Min 0-10
x10 push-ups
Power clean 3-2-1
Min 10-20
x10 HSPU/Pike Push-ups
Cleans 3-2-1
Min 20-30
Clean – Build to a 2RM
*As the movement progresses and ROM increases, be passionate about making the movement correct.
**Learn to move moderate to heavy weight efficiently while under fatigue.