2 min assault bike
2 rounds KB Single Arm Sqaut Cleans (light KB no more than 25ibs x10 ea
BARBELL WARM UPS
3 rounds of 5 reps no more than 45-50% on the bar of clean 1RM
1: Pause clean + Hang Power clean: 4 rounds – Every 1:30 minutes, complete:
-1x pause clean (below knee) + 3x hang power clean (mid thigh) (65% x 1+3 x 2 sets, then 70% x 1+ 3 x 2sets)
2: Clean Deadlift + Squat Clean x2 (70%x1+2×3 sets) Build by 5% each round.
3: Front Squat: 3×3 @55% of 1RM FS. 3 Second Pause at the bottom (Back Squat if FS already this week.
2 rounds Conditioning : 400m run + mid thigh clean high pulls (bar only) x10