3 Mid-thigh hang squat cleans, aiming for
At 9:00, 12:00, and 15:00:
2 Below-the-knee hang squat cleans
At 18:00, 21:00, 24:00, and 27:00:
1 Squat Clean
Mid-thigh: 50-70% 1RM
Below Knee: 70-85% 1RM
Floor: 85%+, AHAP)
Athletes should aim to build in weight across all sets. Drop and reset the bar between all sets of 3 and 2.
AMRAP 16:00
5 Single DB Hang Clean and Jerks 50/35lbs
10 Shuttle Runs
*Add 5 Single DB Hang Clean and Jerks after each round
Athlete Notes: Pay close attention to the shuttle run speed you can maintain without messing with your transition in and out of the DB work. We’re exaggerating the volume just a touch so you know where the line is if they dump a ton of shuttles on you again. It’s more helpful to know what the correct speed feels like than obsessing over the clock. Your judge will help with that in the open.
1:00 Kettlebell Weight Shifts (:30 per side)
1:00 Dead Bugs
3:00 Machine (Increase pace each minute)
2:00 Glute Activation Banded Walk
2:00 AMRAP of 5 Goblet Squats + 5 Russian Kettlebell Swings