5 rounds of 3 Unbroken Hi-Hang Cleans @ 35% 1RM Clean
90 seconds rest between rounds
5 reps @55%
3 reps @65%
3 reps @75%
3 sets of 2 reps @85% 1RM
5 Rounds NOT FOR TIME
10 Front Squats (185/135 or 55-65%)
10 Good Mornings (135/95)
10 Back Extensions
Post Deadlift Loads and Workout Loads to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins. For the skill work, load a bar to 50% of your 1RM full clean and perform three unbroken full cleans from the high hang (hip) position. These are for technique, primarily to work on opening your hips and getting under the bar. Rest 90 seconds between rounds. Total time here should be less than 10 minutes.
For the strength segment, for the Deadlift follow the reps and % progression up to 3 sets of 2 reps at 85% 1RM. You can work quickly through the warmups, but rest roughly 3-4 minutes between the 3 work sets. These are going to be pretty heavy.
The conditioning workout is NOT FOR TIME. You should work in pairs or even threes so you can share bars…just like a strength segment. Perform 10 reps, unbroken, of each movement. Use the posted % to determine your FS loads. If you cannot complete sets of 10 then you need to use less weight.