ACTIVATE
2 Rounds:
10 Hollow Rocks
:15s Superman Static Hold
10 Pausing Glute Bridges
3 Round
2:00 Bike
2 Spiderman + Reaches (each)
2 Walkouts
4 Scap Retractions
4 Strict Pull-Ups
STRENGTH - CLEAN
Pause Low Hang Clean Warm Up
(above knee)
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
Then
Hang Clean (below knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Jerk the last rep
NO FAILS
STRENGTH ACCESSORY
5x3 Clean First Pull (ground to knees) AHAP
2x10 Strict Jerk Ballance Press AHAP
CONDITIONING
5 Rounds For Time
10 Alternating DB Snatch #50#35
10 Over DB Burpee