MOB: Full body
WU: 5 BB Power Cleans. 5 BB Squat Cleans. 2 parking lot sprints. (Round 1: 1/2 pace out, 3/4 pace back. Rest :30. Round 2: 3/4 pace out, full pace back)
S: Squat Clean. 3 reps @75% 1RM. EMOM for 8:00.
C: 8 rounds.
Every 2:00 perform the following:
5 Power Cleans 155/105
Parking Lot Sprint
The faster you move, the more you get to rest. Never sacrifice form or range of motion for speed.
Option 1: 135/85
Option 2: Weight of choice
Option 3: Weight of choice, subs of choice.
PWMOB: Stretch calves, hamstrings, hip flexors. U/D dog x3. Pigeon Pose. Lax ball in C/S/B/Forearms.
Advanced: 65% of Power Clean 1RM if over 155/105
Endurance: 95/65