Part 1
Hang Power Clean
1×2

10 mins to build to a heavy set of 2. Take one set every 1:30-2 minutes.

Part 2
Complete as many rounds as possible in 9 mins of:
6 Clean & Jerks, 185/125 lbs
3 Front Squats, 185/125 lbs
1 Shuttle Run (100′ down and back x 3)
Goal: 5+ Rounds

Quick AMRAP today! This is going to be our shorter workout for the week and we want you to push the intensity. The weight in this workout should have you cycling the clean & jerks in singles taking one lift roughly every :05-:10sec. The front squat should be done in an unbroken set of 3 reps. The shuttle run is done in 100′ increments. 100′ down and 100′ back for 3 sets.

Post Work
Easy Recovery Bike, Row, or Walk 1x:
5 minutes

Stretch 1x:
1min per side Static Lying Leg Crossover Stretch
1min Childs Pose