WARM UP

(15 min)

a) 2 min cal row
b) big block run
c) 1:10 hollow hold
d) empty bar warmup x 2 rounds

• 6 hang cleans
• 6/6 SL RDL – Hang Clean
• 6 push jerks
• 6 front squats
• 6 back squats
• rest :60

MOBILITY

:60/60 pigeon pose
:60/60 adductor stretch
:60 Childs pose

STRENGTH

(32 min)

A. Series – 4 Rounds:

• 8 Back squats
• 10 partner nordic hamstring curls
• rest :90

B. Series: 4 Rounds You-Go-I-Go complex of:

• 5 barbell hang squat cleans
• 4 barbell hang clean + push jerk
• 3 barbell front squats

METCON

Every :30 Perform 1 Down Back Until Time Is Complete