BB Prep
2-3 sets with the empty bar
3 hang muscle cleans
2 hang power cleans
3 front squats
Power Clean
EMOM 7
3 PC @80% of best PC
Front Squat
4 sets
4 reps @ 80%
4 reps @ 80%
2 reps @ 85%
2 reps @ 85%
Sport Practice
AMRAP 6
3 Squat cleans @185/125
6 strict HSPU
9 BBJO 24/20
Assault Bike Sprints
5 sets
10s ALL OUT
rest 20s
10s ALL OUT
rest 4min
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