WARM-UP

3-5 Minutes of bike or row to get body warm.
Then 3 Rounds of:
5 Hang muscle cleans
5 Front squats
5 Tall cleans
5 Shoulder press
5 Clean grip overhead squats
10-20 Scorpion stretches
10-20 Iron cross stretches

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CLEANS

Cleans & Thruster -complex:

Sets of 1+1 (1 Clean + 1 squat clean into thruster).
• No touch and go
• No letting go
• 2 x same weight before adding more weight
• Add weight until the movement starts to slow down.
• Focus on technique and consistency
• 20:00 minutes. Lift every 2:00 min.

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STRENGTH

Front squat,
Every minute on the minute for 8:00 minutes of: 5 Front squats @ 100% of the heaviest set of clean & thruster complex

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ACCESSORY

3 Rounds of:
8-12 Strict chin-ups
10 Seated shoulder press with barbell
10 Pendlay rows
12 Strict toes to bar/Ironclad abs
15 Weighted hip extensions
:30s Wallsit hold (add weight if needed)