Run 800 meters, then 3 rounds for quality:
15 muscle clean turnovers with empty bar
12 single-arm band retractions each arm (hold for 2 seconds)
5 plate extended goblet squats
Spend about 5 minutes mobilizing your front rack position.
Workout of the Day
10-8-6-4-2 squat cleans (205/143)
The squat cleans need to be heavy enough you should probably be doing every set in singles. These without a doubt should be the heaviest squat cleans you have done in a workout before. If you can’t do double-unders, you will do the same amount of lateral bar hops. This workout is capped at 20 minutes.
Post your scores to.