Warm up

2 rounds:

10 spiderman lunges

5 supermen

10 broad jumps landing in bottom of squat

10 alternating cossack squats

Squat and clean technique

Part A – Back squat – 10 min

1 set of 3 back squats at 80%

1 set of 4 back squats at 80%

1 set of 5 back squats at 80%

Part B – 10 min

Every 90 sec for 3 rounds:

3 paused hang squat cleans

Immediately followed by, every 90 sec for 3 rounds:

3 paused low hang squat cleans

Note: for the paused hang squat cleans, pause for 2 sec at the hang above the knee before performing a squat clean. For the paused low hang squat clean, pause 2 sec in the hang below the know before performing a squat clean. The weight should be around 70% of your max clean. Adjust accordingly so long as the mechanics are sound.

Conditioning

For time:

5-10-15-12-25 reps of:

Hang power cleans 95/65 lbs

Wall balls 20/14 lbs

Time cap: 10 min

EVF360

Part A

4 rounds for time:

40 overhead plate lunge steps 25/15 lbs

30 situps

20 box jumps 24/20 in

10 burpee broad jumps

Time cap: 20 min

Note: for the burpee broad jumps, jump back and forth between 2 lines.

Part B

For time:

5-10-15-12-25 reps of:

Double DB hang power cleans 50/35 lbs

Wall balls 20/14 lbs

Time cap: 12 min