3-5 minutes of workout prep
Sumo squat to stand x 10
x-band walks x 10/side
TGU x 5/side
hollow rock x 10 perfect x 2-3 sets


A. 2 position Clean; 2 sec. pause above knee on first rep + no pause on second rep; 1+1 every 2 minutes x 12 minutes
7 minute amrap
hang squat clean @ 135/95
*every time you drop the barbell do 10 strict HSPU

-rest 3 minutes-

7 minute amrap
Thruster @ 135/95
*every time you drop the bar do 10 strict pull ups

*drop weight to 115/75 if you need to, but the barbell work should be on the heavier side today
*add weight for the strict pull up if you want

Cool down
partner OH pull up bar stretch x 45 seconds
calve stretch x 45 sec. per leg
z-stretch x 60 sec. per leg