The Mobility
The Warm-Up
Squat Jumps
Easy Push-Ups
Into: Coach-led
R1 - Clean Lift Off with Pause in Hang
R2 - Clean Deadlift with Shrug (scoop from hang into extension)
R3 - Hang Power Clean (HPC) with Pause in Catch
R4 - Clean
R5 - Push-Jerk with Pause in Catch
The Strength
10 Rounds on a 2:00 Loop
Clean Lift Off with Pause in Hang
Clean Deadlift with Shrug (scoop from hang into extension)
Hang Power Clean (HPC) with Pause in Catch
Push-Jerk with Pause in Catch
-OR-
2 Rounds of:
Clean Deadlift
The Met-con
As Many Rounds/Repetitions As Possible in 16:00
@ Go Row / Run
@ 6:00 Row / Run
@ 12:00 Row / Run
*Barbells need to stay on the mat, burpee penalty if you don't stay in control of your barbells!
