15 min to find 5RM Hang Squat Clean DO NOT WARM UP WITH SETS OF 5 follow this as a warm up guide 2×3 50-60% 2×2 70-75% 3×1 80-90% then drop down and pick a weight that you think will be hard for 5 and make an attempt if its super easy by rep 3 stop add weight and rest 2 min before a new attempt. if you make a successful set off 5 and think you have more in the tank rest a minimum of 3 min before next atttempt. you only have 2-3 good sets of 5 in the tank.
10 EOMOM
Clean Complex
1 Power Clean
1 Push Jerk
1 Hang Squat Clean
1 Split Jerk
Cannot Drop the Bar.
Start light and Build
10 EOMOM
Clean Complex
1 Power Clean
1 Push Jerk
1 Hang Squat Clean
1 Split Jerk
Cannot Drop the Bar.
Start light and build
14 AMRAP
50/38 cals Bike
then
MAX rounds of
30 DUs
15 Push-ups
20 Pull-ups
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
3 Rounds
10 Thrusters
4 Hang Power Cleans
10 TTB