Pausing Front Squat
5 Sets of 2
3s pause in the bottom of each rep.

Hang Squat Clean (in class) 11min
On the Minute x 5:
Minute #1 – 2 Hang Squat Cleans
Minute #2 – 2 Hang Squat Cleans
Minute #3 – 2 Hang Squat Cleans
Minute #4 -1 Hang Squat Clean
Minute #5 -1 Hang Squat Clean
Rest 1:00
On the Minute x 5:
1 Hang Squat Clean, building in load.

Conditioning (in class)

14min cap
“Dirt Nap”
3 Rounds:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees

*hang squat cleans should be done in at least sets of 5’s. Burpees should take less than 90s

Body Armor
4 Giant Sets:
7 Bench Presses (70%)
14 Glute Bridges
21 Hip Extensions
Rest 2:00 between sets.