3:00 Bike performed as :45 Easy, :15 Hard x3
Then,
3:00 Banded Glute Activation
Then,
30 Medicine Ball Squat Cleans Then, banded front rack stretch 2:00/side


Squat Clean
1×3 Power Position*
2×2 Hang, at knee**
then,
4 reps @ 65%
3 @ 70%
2 @ 75%
4 @ 70%
3 @ 75%
2 @ 80%
4 @ 75-80%
3 @ 80-85%
2 @ 85-90%
Rest 2-4 minutes between sets, drop and reset.
*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. Goal is for the last wave to be heavier than last week’s last wave.