Warm-up/Mobility
Dynamic warm up
Two sets of:
Band-Distracted Pec Stretch x 45 seconds per side
Banded Perfect Stretch x 45 seconds per side
then…
Band-Asssted Upper Anterior Chain Opener x 2 minutes”

Strength/Skill
Every minute, on the minute, for 10 minutes:
Minute 1 – Double Unders x 30-40 reps (singles =60-80)
Minute 2 – Nose-to-Wall Handstand Hold x 45 seconds

Every 2 minutes, for 6 minutes (3 sets):
3 High Hang Cleans
+ 3 Front Squats @ 50-55% of 1-RM Clean

Immediately followed by…

Every 2 minutes, for 12 minutes (6 sets):
2 Mid-Thigh Cleans from blocks
+ 2 Front Squats @ 60-65% of 1-RM Clean

METCON
100 cal on bike/rower bench mark