Monday 10-15

warm up
run 2 laps
shoulder prep from the board

skill/strength
10x 1+1
Hanging Power Clean +Hanging Full Clean as heavy as possible
Take this from just below “the pockets”. You should be able to dip just enough to ensure your hamstrings are loaded.

functional fitness
Front Squat 5×3
Increase weight only if form is solid

conditioning
using 80% of the heaviest lift from above…
3 rounds total working time
3 hanging power cleans
6 Box Jumps 36/30″
12 T2B
Sprint 100m
3 Hang Squat Cleans
Rest 1:1

functional fitness
using 80% of your heaviest front squat from above
3 rounds for total working time
3 FS
6 box jumps 24/20
12 hanging straight leg raises
run 100m
Rest 1:1

stretch
standing hamstring stretch
calf stretch
wall straddle