Warm-up:

A) 10 hinges with PVC on back

B) 10 Lat-pull-downs with band from rig maintaining lat and pec tension (5 each arm)

Load bar to 40-50% of 1RM Power Clean

WL:

1) Every 90 seconds for 10 rounds:

3 Power Cleans, working up to a max

Strength:

2A) Clean deadlift to power position: 5x3

2B) Strict Weighted Pull-ups: 5x5

Connectivity:

3) For quality:

4X1:00 Hollow hold with breaths, try to perform a harder variation, obviously with low back on the ground (breath as you expand and contract the belly. Count how many breaths in a minute)

Extra work:

Strength:

1) Bent-over rows 4x5

2) Clean Pull from PP 5x3

Capacity:

3) For reps:

30” AMRAP:

Row 1k

10 OHS (95/65)

20 KBS