A) EMOM x 10 min

– 1 power clean + 1 hang (squat) clean

*Build from 65% to today’s heavy.

 

B) AMRAP in 5 minutes:

– 5 Squat Cleans (135/95 lbs.)

– 10 Burpees Over the Barbell

*This is a capacity test and should be full effort.

 

C) 3 sets:

– 15 BB hip extensions @ 20X1 (use same weight or heavier than B)

– 15 bent over reverse flys @ 20X0

Rest as needed