3:00 Bike (or Row)
20 S-Leg Glute Bridge (10/side)
20 Kang Squats w/ empty bar
GET STRONG (16 Min)
Back Squat
In 10:00 establish a heavy double
-then-
EMOM 6
1 Rep at today's 2RM
GET FIT (11 Min)
4x AMRAP 2 / Rest 1:00
40 Double Unders
10 Lateral Bar Burpees
Max Squat Clean Thrusters 95/65
COMPETITORS EXTRA
Hang Power Clean 7x3
All sets over 70% 1RM
ATHLETES NOTE:
Both the movement (Sq Cl Thruster) and weight (light) encourage you to hold on for some T&G reps, although singles may keep you more in control. This will be a difficult balance to find. You have many rounds to make adjustments as needed to maximize total reps.