Warm-up
3 sets
:30 Bar Hang
3 HS Kick-ups
5 Lunges Each Leg (Change it up each set: Forward, Reverse and Cossack)
:30 Wrist Stretch
then..
Power Clean Progressions
Weightlifting
Power Clean (10×1)
*Spend 10 min to build to 80-85% of 1RM Power Clean then 10 min EMOM of 1 Power Clean at 80-85%.
Metcon
Metcon (Time)
3 RFT
25 ALT SA OH Lunge (50/35)(Rx+70/50)
15 Chest to bar
10 Wall walks
