"Cleanin' Up"

EQUIP: Bar (95/65) + extra bumpers for increasing load in subsequent sets (set 2: 115/85, set 3: 135/95)

WARM-UP:

PART A -

*10 x PVC Pass Thru

*10 x Elephant Walk

*100m Run (easy pace)

*10 x PVC Samson Lunge

*10 x Side-to-Side Lunge

*100m Run (easy pace)

*10 x PVC Good Morning

*10 x Toe-Hold Squat Stretch

*100m Run (easy pace)

PART B -

Review w/ PVC: Hang Power Clean, Power Clean, Squat Clean, Strict Press, Push Press, and Jerk

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SET #1: 

*BUY IN: 400m Run

-then:

4 Rounds - 

*8 x Hang Power Clean (95/65 lb.)

*8 x Strict Press (95/65 lb.)

*8 x Burpee-Lateral Hop over bar

-then:

*BUY OUT: 400m Run

-rest and recover as a group; add weight to bar for Set #2 during rest period-

SET #2:

*BUY IN: 400m Run

-then:

4 Rounds -  

*8 x Power Clean (115/85 lb.)

*8 x Push Press (115/85 lb.)

*8 x Bar-Facing Burpee

-then:

*BUY OUT: 400m Run

-rest and recover as a group; add weight to bar for Set #3 during rest period-

SET #3:

*BUY IN: 400m Run

-then:

4 Rounds - 

*8 x Squat Clean (135/95 lb.)

*8 x Push Jerk (135/95 lb.)

*8 x Barbell Burpee-Deadlift (135/95 lb.)

-then:

*BUY OUT: 400m Run