1) Clean Pull + Hang Clean Pull x 6
play around with this, ideally you would be greater than 100% of max clean just a big hip drive and shrug, but work on holding onto the bar for a second hang rep
2) Every 2:00 for 12 minutes
:20 Lsit hold + 3 TnG power cleans
-build over the 6 sets
3) In pairs
16 min AMRAP
30 Cal Row
20 MB Lunges
20 C2B
20 Deadlifts (225/155)
split the reps evenly
4) 3 easy sets of
8 Single leg RDL each
10 Light DB bent over row with a 2 second pause at the top
:45-1:00 weighted plank
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