Warm up: 3 rounds

• 10 Burpees
• 20 Alternating Lunges
• 10 Pull-ups

then…

• Clean Prep

1 round of:

10 Hip Pops

10 Hip pop + Shrug

10 Hang Muscle Clean

10 Hang Power Clean

10 Squat Clean

10 Stand and Shrug

Strength/Skill: Clean Complex

• Building from previous week
• 1 Squat Clean (floor) + 1 Hang Squat Clean (Above the knee) + 1 High Hang Squat Clean (Hips)
• 8 x 1
• Rest as needed between sets

Extra Credit

Seated Strict Dumbbell Press

3 x 12