Barbell work

1) 10X1 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec.

Strength

High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 3X3 @ 85% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

Conditioning

4 rounds for total working time of:

10 UB Front Squats @ 70%
Run 400m

Notes: DO NOT pace these runs. Every round should be all out.

MOBILITY

Our Competition Team putting in work this weekend!!!!