1. Warm-up
:30 Seconds
Jumping Jacks
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats
Banded Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell
2. Mobility
Wrist Stretch – 1 Minute
Squat Hold – 1 Minute
3. TE
Movement Prep
10 Scap Pull-ups
10 Kipping Swings
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups
Movement Prep
Establish 1st Position
3 HHang Power Cleans
Establish 2nd Position
3 Hang Power Cleans
Establish 3rd Position
3 Power Cleans
2 Hang Squat Cleans (1st Position)
2 Hang Squat Cleans (2nd Position)
2 Squat Cleans (3rd Position)
1 Round
5 Chest to Bar Pull-ups
4 Lateral Barbell Burpees
3 Squat Cleans
4. Met-Con “Clean Shave”
Rounds:
15 Chest to Bar Pull-Ups
12 Lateral Barbell Burpees
9 Squat Cleans (135/95)
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