Monday 2-18

warm up
5 min jump rope work
5 min handstand work

strength/skill
5×2 hang clean from the knees using 75% of your heaviest clean

functional fitness
5×3 power clean, adding weight if form is solid

strength part 2
back squat clusters

5×3 at 90% of your current 1 RM
do 1 rep, re rack the bar and rest for 10-15sec
do 1 rep, re rack the bar and rest for 10-15sec
do 1 rep, re rack the bar, end of set, rest 4 minutes

functional fitness
using 50-60% of your heaviest back squat
5×3, completing each rep as fast as possible, rest 2min between sets

conditioning
x2
run 400m
rest 2min

stretch
standing hamstring stretch
death stretch
ankles/calves
shoulder challenge