1.  Banded 5s

2. Hip Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

3. Barbell Prep - (perform after the metcon)
A) Burgener Warm Up Clean - 3-5 reps at each position

Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"
B) Front Squat Skill Transfer Exercises - 3-5 reps of each movement

No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)
C) 3x High Hang Clean + 3x Hang Clean + 3x Clean

4. Movement Prep/Activation and Increasing Heart Rate
2-3 Sets
20/16 Calorie Row (build intensity each round) (OR 200m Jog)
Ring Prep (10 Hanging Ring scap retractions; 8 Ring kips; 6 Ring kip to swings; 4 Ring strict pull ups, 2 Strict Ring Dips)
5 Squat Cleans (Start light and build in weight each set)

5. Workout Prep
1 Set: (at workout pace)
2 Squat Cleans (at workout weight)
2 Muscle Ups (at workout height)

Base 2
7x5@80%(1RM) (+ 10lbs optional)
Read as sets x reps @ weight

Saturday's lift
10x3@85%(1RM) (+ 10lbs optional)