PreHab: 10 minutes of coach led global foam rolling or intentional mobility 

Front squat warm-up and squat therapy

C. Technique review: Hang power clean 

D. “FWIW We Total Tomorrow”

Front Squat
1-2-3-1-2-3-1-2-3

Sit-ups
3-6-9-3-6-9-3-6-9

Hang power clean 1-2-3-1-2-3-1-2-3

The sequence is 1 squats, 3 sit-ups, 1hang power clean, 2 squats, 6 sit-ups, 2 hang power cleans, etc.

L3: Front squats @ 80%. 
GHD sit-ups. Hang power cleans @ 70% 1RM clean.

L2 and L1:  squats and hang cleans @ 70 %, double volume V-Ups or appropriate scale 

Again, not for time – 30 min cap. 

Have fun!

****** IF TOTALING ON Saturday – PLEASE COME IN AND GO THROUGH THE PREHAB AND WARMUPS AND YOU MAY DO THE WORKOUT AT NO MORE THAN 60% for all WEIGHTS — IF AT ALL!**