Barbell Warmup (Video) – Empty Barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
POWER CLEAN TECHNIQUE
6 Sets of the Complex (Video):
Clean Pull
Hang Power Clean
Power Clean
“HURRICANE”
3 Rounds:
800 Meter Run/Row
21 Power Cleans (155/105)
OPEN – as written
PERFORMANCE – 135/95
FITNESS – 115/80
BODY ARMOR
1 Giant Set:
30 Glute Bridges (Video)
50 Banded Pull-Aparts (Video)
70 Banded Push Downs (Video)
50 Banded Pull-Aparts (Video)
30 Glute Bridges (Video)