5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

Pre work out and post work out mobility/recovery

Work up to a 5rep max hang clean (any style)
Every 90secs for 5rounds
3 hang cleans @ 5RM

Every minute on the minute-
Enderton Front Squat Complex
Front squat, 3sec pause
Front squat, double bounce
Front squat

Start at 60% of Front Squat

*Add weight every round until you fail. When you fail drop back down to 60% and finish out until the last person fails.

1RM Front Squat
Below 135 – add 5lbs
Below 215 -add 10lbs
Below 300 -add 15lbs
Above 300 -add 20lbs

Extra Credit
Death by HSPUs or push-up to

Oly Extra Credit
3-5 rounds
15-20 GHD sit ups
10-15 hip extensions