General Warm up:

3 rounds (round 1 –> round 2 –> round 3) –
:30 sec bike or row
5 squat to stand —> 5 empty barbell weighted good mornings —> 5 barbell strict hi pulls
5/leg hip circles —> 5/leg toy soldiers —> 5 barbell muscle cleans
5/leg mountain climbers —>  5/side standing windmill stretch   —> 5/arm elbow rotations underneath bar
5 air squat —> 5 empty barbell RDLs —> 5 front squat
5 toe tap air squats —> 5 empty barbell SDLHP —> 5 hi hang squat cleans

 

CLICK HERE FOR THE WORKOUT EXPLANATION

 

A. E2MO2M x5 sets (10 min):
1 hi hang squat clean + 1 squat clean

Small builds btw sets.
Goal is to practice getting under the bar  quickly in preparation for part B.

B. 6 min AMRAP:
15/12 cal row (12/10 cal. bike)
3 squat clean @ rx: 185/123; 155/103

2 min rest

4 min AMRAP:
12/10 cal. row (10/8 cal. bike)
4 squat clean @ 155/103; 135/93

2 min rest

2 min AMRAP:
10/8 cal. row (8/6 cal. bike)
5 squat clean @ 135/93; 115/73

2 min rest

1 min AMRAP:
Max. rep squat cleans @ 115/73; 95/63