PERFORMANCE/FITNESS
A. Clean Pull + Clean Prep
BN Front Rack Mobility x 20 – 30s
Clean lift off w/ pause above knee x 3 reps
Clean Pull w/ pause in Extension x 3-5 reps
Hip Clean x 3 reps
Clean from above knee x 3 reps
B. Clean Pull w/ pause in Extension + Clean from above knee  – (1+1) x Every 90 seconds x 8 sets (12 minutes)
Set #1 – 2 x 3 reps
Set #3 – 5 x 2 reps
Set #6 – 8 x 1 rep
C. “Mad Dash”
Five Sets:
Complete as many Burpees as possible in 2 minutes
10 Hang Power Clean 95/65#  **Scale up to 115-135/75-95# if can do UB**
200m Run
Armrap Burpees over Barbell in Remaining Time
Rest 60 seconds btw sets
D. Two – Three Sets
Single Arm Dumbbell Row @3030 x 6/arm **Heavy as possible**
Hip Flow x 1
**Hip Flow  (Start in Collapsed 90 90)=
Side to Side Switch x 3/side
Shin Box Extension x 3/side
Extension into Squat x 1/side**
E. Decompression x 1-2/side
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