Strength:
Every minute, for 5 minutes (5 sets):
2 Slow Pull Cleans @ 40-50%
*goal is to really work on bar bath with the slow pull AND to create a strong second pull
Every 2 minutes, for 10 minutes (5 sets):
Squat Clean + Hang Squat Clean
*building per set, aiming to finish at 85-90% 1rm squat clean
“Pause”
For Time:
30 Back Rack Walking Lunge Steps @ 95/65 lbs
Left Side Plank Hold on Forearm for 30 seconds
Right Side Plank Hold on Forearm for 30 seconds
Reverse Plank Hold for 30 seconds
20 Front-Racked Barbell Lunges @ 95/65 lbs
Left Side Plank Hold on Forearm for 30 seconds
Right Side Plank Hold on Forearm for 30 seconds
Reverse Plank Hold for 30 seconds
10 Barbell Overhead Walking Lunges @ 95/65 lbs
Left Side Plank Hold on Forearm for 30 seconds
Right Side Plank Hold on Forearm for 30 seconds
Reverse Plank Hold for 30 seconds
Time Cap: 12 minutes
Scaling:
– Scale barbell weight to 75/55.
– Scale planks to on-Knee variations if members need to break more than once.
– If mobility is a restriction perform a second set of Front rack lunges in place of OH lunges.