MOB: Full body mobility
WU: 5 BB Front Squats. 5 BB Hang Power Clean. 5 Over the bar burpees.
S: Front Squat. 5×4@85% of your 1RM Squat Clean. Barbell starts on the ground on the first rep. Perform 1 set of 4 reps every 3:00 for 5 sets.
C: 9-15-21 reps for time of:
Hang Power Clean 135/95
Over the bar burpee
THIS WORKOUT HAS A 15:00 CAP!
Option 1: 6-12-18 reps at rx’d
Option 2: 9-15-21 at 115/75
Option 3: Weight of choice. Subs of choice.
PWMOB: Lax ball in C/S/B/Forearms. Stretch hip flexors, hamstrings, calves. U/D dog x3.
Advanced: 165/115
Endurance: 95/65