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Warm Up

400m row or bike
Band Distracted Pec Stretch x 30 seconds per side
Band Distracted Lat Stretch x 30 seconds per side
Band Distracted Hamstring Floss x 30 seconds per side

and then …

Bird Dogs x 10 reps
Medicine Ball Hamstring Curls x 10 reps
Reach Thrus x 5 reps

5 Sets of the Complex:
Tempo Clean Deadlift*
2 Hang Power Cleans
2 Front Squats +1 Tall Clean + 1 Jerk

Tempo Clean Deadlift*
With the bar starting on the floor, take a full five seconds to pull to knee level.
At knee level, pause for another two seconds.
After the pause at the knee, take another five full seconds to pull the bar to the standing position.
This *should* feel like work.

Skill: Clean and Jerk
EMOM 10:00
1 rep C&J build load

13:00 AMRAP
15 cal row
12 deadlifts 135/95
9 hang power cleans
6 push jerks

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