3.21.25

Warm Up
3 rounds:
100m Row
5 BB good mornings
4 Pause FS with empty BB
3 Push Ups

Then…
Barbell Conditioning and Primer:
3 Sets as a primer:
5 Barbell Hang High Pulls
5 Hang Power Cleans
5 Hang Squat Cleans
Keep these light, flow through the movement

Keep these light, flow through the movement

Clean Complex
Every :90 x 6 Sets:
1 Hi Hang squat clean + 1 Below knee Squat clean + 1 Cluster.
40-50% of C+J

Then…

For time:

Buy In: 500m row

into:

5 Rounds:
1 Cluster 135/95
3 Clean and jerks
5 Burpee over bar
7 Pull-ups

into:
Cash Out: 500m row