2 Rounds
500m Row @ easy >> moderate
10 Reverse lunges, alt
10 Plate squats*
10 Banded good mornings
* Hold a plate or KB in front of the body as you squat to work on upright mechanics
+
Barbell prep – 2 Rounds @ empty barbell
5 Deadlifts
5 Hang muscle/power cleans
5 Front squats
+
Build to workout weight for the barbell movements
* Practice few short sets of bar-facing burpees between weights as you build up
+
Optional final prep @ workout weight
6 Deadlifts + 4 Hang power cleans + 2 Front squats
6 Bar-facing burpees