1. Movement Prep/ActivationCrossover Symmetry or Banded 7’s + Hip Halo warm up-into-3 sets:5 Clean Grip Deadlifts5 Muscle Clean + Strict Press5 Hang Squat Clean5 Push Press5 Squat Clean and Push Jerks* perform with a PVC pipe or empty bar *
2. Strength
3. Workout Prep2 sets:2 Hang Squat Cleans (build-in weight)2 Burpee Chest to Bar
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat CleanHigh Hang, Above the Knee, Floor
5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@60-70% of 1RM Clean & Jerk)
3 sets: 1 Push Jerk (@80-90% of 1RM Clean and Jerk)* Rest as needed between sets *
18 CAP
27-21-15-9-3
Hand Release Push Up
Sit Ups
* 100ft Bear Crawl After each Set
RX+
GHD
50ft HSW
10 CAP
RX
12-9-6Hang Squat Clean (135/95)Burpee Pull Up
RX+155/105 HSCBurpee Chest to Bar
Target time: 5-7 minutes
9-6-3Hang Squat Clean (185/125)Burpee Muscle Up
3 Minutes to Establish Max Distance Broad Jump
Open up your adductors for more squatting choices