WARM-UP:
100 Jumping Jacks
-then-
2 x
20 Iron Cross
20 Glute Bridges
20 Scorpions
20 Prone Superman
BARBELL WARM-UP:
3 x
3 Muscle Cleans
3 Tall Cleans
3 Paused Front Squats
LIFT:
Clean
*Build to Heavy in 15 minutes
CONDITIONING:
100m Run
5 Cleans
100m Run
4 Cleans
100m Run
3 Cleans
100m Run
2 Cleans
100m Run
1 Clean (this will be at 90% of Heavy Single)
*10 minute Cap