Warm-Up: Row or Airdyne for 3:00
Skills:
– Jumping/ Landing Footwork Drills
– Burgener Warm-Up (Clean Grip)
– Tall Clean
WOD:
I. On the minute, every minute, complete 2 squat cleans for 15min.
– First 5 Minutes target 70% of 1RM Clean
– 6-10 Minutes target 80%
– 10-15 Minutes target 85%
II. Core Work:
– 3 sets of 15 Back extensions
– 3 sets of 8 strict toes to bar (or scale to knee raises)