A) Front Squats
6x3 (80% of Front Squats 1RM)
B) 10:00 build to a heavy single Power Clean
C) For Time:
20 Power Cleans @ 70% of the heavy single you hit for today.
*Goal is the go as Unbroken as possible
D) Extra accessories:
Clean Pulls
4x3 (100% of Clean 1RM)
Warm-up 3 Rounds 10 Deep squat with Thoracic Rotations 10 Alt. Groiners 10 Alt. Samson Lunges 10 Bootstrappers -Into- 2 Rounds 10 Empty Barbell Good Mornings 10 Alt. Elbow Punches 10 Empty
Warm up AMRAP x 10Min 10 Bootstrappers 10 Alt. Groiners 5 BB RDL 5 Up-Down* Full burpee on 2nd and 3rd Round Strength (15 min) Dead Lift 1 x 6 @ 50% 1RM 2 x 5 @ 55% 1RM 2 x 3 @ 65% 1RM 2 x 2 @ 70% 1RM