Wednesday 6/14

1) Every :30 for 4 minutes
1 Clean (2 second pause below the knee)
-Keep it around 70%

rest 2 minutes

2) Every :30 for 4 minutes
1 Clean
-Keep it around 75%

Nothing crazy for 1 and 2 just good quality movement

3) Front Squat 10 x 1 @ max clean weight
- Stand up fast and regrip the bar as if you were going to jerk

4) 15 minute circuit
10 barbell hip thrusts
16' banded lateral steps
:30 weighted 6" hold
5 High Box Jumps (36"+/30"+) use your hands to help you down

5) 14 min as many complexes as possible
1 Clean + 1 Hang Clean + 2 Lunges + 2 Jerks (1 Push + 1 Split)
-pick a weight around 50-60% of max