3 Minutes Bike
Stretch/ Mobility
3 Rounds w/ empty barbell
5 Clean Grip High Pulls
5 Muscle Cleans
5 Hang Power Cleans
5 Push Jerks
5 Pausing Split Jerks
A. Split Jerks
3-2-2-1-1-1
*Work up to a heavy single
B. Power Clean
3-3-2-2-2-1
*Work up to a medium load. Focus on Speed
C. Clean Pulls
3 sets of 3 reps @ 90% of 1rm Clean
D. Accessories/ Conditioning
3 Sets each
Max Strict Pull Ups in 30 seconds (use bands to scale)
Weighted Hip Extensions on GHD100ft Heavy Farmer's Carry
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