On a 10:00 Clock
• Spend about 1:00-1:30 on the first four movements, then the
remaining time on the fast-feet drills.

1) Iron Cross Stretch
2) Scorpion Stretch
3) Groiner Stretch
4) Kick-ups
5) Quick Feet Drills
     -hop forward back
     -hop side to side
     -fast plate quick feet
     -fast plate step ups

Progression // Focus

1) Clean Grip Deadlift + Shrug // Speed through the middle of the lift.
Thighs to shrug.

2) Partial Front Squat // Rack position. Elbows stay high through a
quarter squat.

3) Hang Power Clean // Extend the hips before arm pull.

4) Power Clean // Patient off the floor, then speed through the middle, then extend the hips before arm pull

AMRAP 12:
9 Deadlifts (115/75#)
6 Burpees
3 Power Cleans

Intermediate: 95/65#
Beginner: 65/45#

2 Sets
1:00 Banded Hamstring Stretch / Side
:30 Seated Torso Twist / Side
:30 Scorpion Stretch Hold / Side

Accumulate:
50 Alternating Hanging Hip Touches
50 Candlesticks