10 min Warm-Up
Then:
Stretch
Then:
2×10 Dislocate
2×10 KB Swing
2×10 Goblet Squat
20-30 sec rest in between sets
Then:
Hang Clean
2×3 @50% of 1 rm
2×2 @60%
1 min rest in between sets
Then:
Hang Clean
5×3 @70-75%
1:30 min rest in between sets
Then:
10 min AMRAP
5x Front Squat @61kg/135lbs
10x Hand Release Push-Up
Then:
Cool Down
Then:
100x Hanging Leg Raise
break up reps and rest as you like
Then:
Stretch

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