PVC/Foam Roll

5:35 a 10m clock will start for:

Knee Flexion

Elevated Pigeon

IT Band Foam Roll

Clean Bar Complex:

RDL

High Pull

Pocket Clean

Front Squat

Good Morning

Strength:

2 Position Clean (deck & hang) – 8×2 – build to a heavy 2-position max (1 deck + 1 hang = 2)

Front Squat 3×3 at your heaviest clean for the day

Conditioning:

10m AMRAP

Bear Crawl – down and back – use the cones, normal dynamic warm up distance.

Farmer’s Carry – down and back

10 Pull Ups

20 Double Leg Lifts