2-3 min foam roll

1 min couch

1 min lats

-Warmup 1:

500M/400M row or 1000M bike

-Warmup 2:

3 min AMRAP

10 empty bar hang squat cleans

10 single leg Glute bridges @31X1 (5 per leg)

10 perfect mountain climbers


Every 3 mins for 15 mins (5 sets)

5 Front squats 70% @31X1 (no bounce)


For time:

500M row

30 hang squat cleans 95/65

15 bar facing burpees


-push a hard pace

-try to go UB on hang squat cleans

-All out on burpees (leave nothing in the tank)


200M walk

Repeat stretches