"The Clean Cluster"

Warm-Up (5 Minutes):

  • Rope Slams (10 sec)
  • Plank (10 sec)
  • 200m Jog

Then...

  • Foam Roll (T-Spine, Lats)

Skill (5-10 Minutes):

Work up to the weight you'll use for the Clean Cluster.

Met-Con (5 Rounds):

"The Clean Cluster"

  • 7 TTB/K2E/Knee Raise/2x In N Outs
  • Clean Cluster (1 Power Clean + 1 Hang Clean + 1 Push Press)

Cash Out (Capacity Test):

"Ace of Spades"

  • 30 Wall Balls (20/14)
  • 20 Calorie Row
  • 200m Sprint
    * Post Time *

Core (1 Round):

  • Oblique Circuit (Right)
  • 30 Mountain Climbers on Sliders
  • Oblique Circuit (Left)
  • 30 Mountain Climber on Sliders

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Banded Shoulder Distraction
  • Ankles/Calves
  • Corba
  • Childs Pose
  • Foam Roll