Warm-up & Mobility: 15 Minutes
Strength: Hang Clean – 2 EMOM for 10min – @ 75-85% – Do not let bar drop below the knee – focus on transitioning from the knee to the power position and using the legs to jump and “float” the bar and pull under. You can drop and reset in the hang position between reps if necessary.
Conditioning: AMRAP 7 Ladder – 2-4-6-8… reps of –
- Wallball (20/14lb)
- KB Swing (30/24k)
Rest 5 min
AMRAP 7 Ladder – 2-4-6-8… reps of –
- Power Clean (135/95lb)
- Pull Up
