2:00 row
1:00 child pose
2:00 bike
10 Alt lizard
Then
2x:
12 Banded Deadlifts w Red Band (light weight)
10 band pull aparts
8/8 SIngle Arm Banded Press
6 Up downs.
Then..
With empty bar…
10 muscle cleans
5 hang power cleans
Then..
Clean complex:
EMOM 10:00
Odd: 3 Banded clean pulls
Even: 2 Power cleans
Start at about 55-60% of your 1rm power clean. Weight stays the same for both lifts, only build 5 times.
Then…
20 Rounds for time:
1 Squat clean thruster 135/95
2 Clean and jerks
3 Bar facing burpees
-smooth and steady!!!
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