A. Three sets, not for time, of:
Front-Rack Mobilization x 60 seconds
Banded Clam Shells x 10 reps per side @ 1011
B. Every 90 seconds for 15 minutes (10 sets):
Hang Clean (mid-thigh) + Clean (below the knee)
Below the knee should be 2″ below the knee – plates off the ground, lats engaged, pause for 1 second, and then clean. Select load by feel, and build as you go over the course of the 10 sets.
C. Three sets for times of:
10 Power Cleans (205/135 lb)
20 Wall Ball Shots (30/20 lb)
Rest 3 minutes
Scale the loads as needed. These should be difficult efforts, but they shouldn’t take more than 3 minutes to complete. Select a weight that you can perform safely and still stay under 3 minutes for each set.
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