500 Meter Easy Row, into:
3 Spiderman and Reach, each leg
then . . .
Band Assisted Perfect Stretch (green band on the rig and you lunge perpendicular to the rig x 30 seconds per side
Band Assisted Lat Stretch x 30 seconds per side
and finish with . . .
Two sets of:
Banded Hip Bridges x 10 reps each
Banded Good-Mornings x 10 reps
Banded Air Squats x 10 reps
Cossack lunge x 10 reps each side
8 Sets of the Complex:
Pausing Clean Pull + Squat Clean + Front Squat
On the Pausing Clean Pull, pause for a full 2 seconds at each position.
On the Squat Clean, pause for a full 2 seconds in the bottom of the squat before standing.
On the Front Squat, pause for a full 2 seconds as well in the bottom of the squat before standing.
Pausing Clean Pull – We are looking to pause for our 2 seconds at (3) different positions:
Pause #1 – 3 inches off the floor
Pause #2 – Knee-level
Pause #3 – Power position
Set 1-2 @ 50% 1 RM clean
Set 3-4 @55%
Set 5-6 @60%
Set 7-8 @65%
6 power cleans 135/95 or 115/75 or 95/65
12 push ups