Warm up

300m run
20 Hollow rocks
20 Halos
20m OH Walking lunges
20 SA Swings
300m run
20 Hollow rocks
20 Weighted GBs
20 SA Thrusters
20 Hollow rocks

MOVEMENT PREP

WARMUP SET 1
With Empty Bar:
5 Pausing Clean Pulls
5 Low Hang Power Cleans
5 Front Squats
5 Low Hang Squat Cleans

WARMUP SET 2
Take 2-3 Sets to Build to 50% of 1RM Clean:
1 Pausing Clean Pull
1 Low-Hang Squat Clean
1 Front Squat

CLEAN TECHNIQUE

On the 1:30 x 5 Sets:
Pausing Clean Pull
Low-Hang Squat Clean
Front Squat

Scoring: Load

“IHOP”

AMRAP 15:
60 Double Unders
30/24 Calorie Row
5 Power Cleans
5 Hang Squat Cleans
5 Squat Cleans

Barbell – 62.5/42.5kg

Scoring: Rounds + Reps