WARM-UP

Banded shoulders and glutes

-into- 3 sets:

• 5 Clean Grip Deadlifts
• 5 Muscle Clean + Strict Press
• 5 Hang Squat Clean
• 5 Push Press
• 5 Squat Clean and Push Jerks

STRENGTH

Every 1:30 for 5 sets:

• 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@65% of 1RM Clean)

-Into- 3 sets:

3 Push Jerks (@75% of 1RM Clean and Jerk)

WORKOUT PREP

2 sets:

• 1 Power Clean
• 2 Push Ups
• 3 Air Squats

FIRE

3:00 AMRAP x 5 sets:

• 3 Power Cleans (60/45)
• 6 Push Ups
• 9 Air Squats
• -Rest 1:00 between sets-

WATER

• 50/35kg

EARTH

• Own weight
• 6 Bar Push Ups