2:00 Banded Glute Activation
20 Empty Bar Thrusters
20 A-Frame Toe Touches
300m Run
20 Empty Bar Thrusters
20 A frame toe touches
Then, 2:00 banded front rack mobilization per side
Click here for banded front rack mobilization video

Squat Clean
1×3 Power Position*
2×2 Hang, at knee**
then,
5 reps @ 55%
4 @ 60%
3 @ 65%
5 @ 60%
4 @ 65%
3 @ 70%
5 @ 65%
4 @ 70%
3 @ 75%

*Bar starts on the floor. Clean deadlift to the knee and pause, then to the power position and pause, then clean. **Bar starts on the floor. Clean deadlift to the knee, and then clean.

USE YOUR PERCENTAGES based off your max last week.
The Squat Clean is our High CNS lift for this phase so each week we will be building in percentage work as we work to move more proficiently around the barbell. Instruct athletes to stick to their percentages and clean up how they move rather than pushing to lift as heavy as possible. The percentage work portion of todays sessions should take roughly 30 minutes to complete if done correctly

Extra work, go outside please if you are going to run over into the next class

AMRAP 12 Minutes
12 Burpee Box Jump Overs 24/20″
30/24 Calorie Row