DYNAMIC WARM-UP
AMRAP 6:
30 plate hops
20 alternating shoulder taps (10/side)
15 ground plate-to-overhead
10 counter-balance squats

SQUAT CLEAN PROGRESSION
PROGRESSION FOCUS
Deadlift Set-up: heels down, shoulders in front of the bar, visible lumbar arch.
Deadlift to mid-thigh Mid-thigh position: heels down, shoulders in front of the bar.
Deadlift and shrug Keep the bar close and arms straight.
Muscle clean Keep the bar close, stand fast, and bring elbows through quickly.
Front squat Elbows stay high and full range of motion squat.
Hang squat clean Full extension before the squat.
Squat clean Full extension before using the arms.

SQUAT CLEAN WARM-UP
2-3 sets:
5 squat cleans

RX

4 rounds for time:
5 squat cleans (105/155 lb)
20 hand-release push-ups
80 double-unders

INTERMEDIATE

4 rounds for time:
5 squat cleans (85/115 lb)
15 hand-release push-ups
50 double-unders

BEGINNER

4 rounds for time:
5 squat cleans (65/95 lb)
20 hand-release knee push-ups
80 single-unders

EMOM 7:
1 hang clean (squat or power)

2 sets:
:30 banded shoulder stretch/side
:30 wrist extension stretch/side