| Posterior Chain Strength (30:00 Clock) | |
| 15:00 to perform: Clean (POWER OR SQUAT) | |
| Warm up and build to: 2 @ 82.5% — 2 @87.5% — 1 @ 90% — 1 @92.5% | |
| Straight into… (15:00) | |
| Build to a heavy, but not max set of 2 on Deadlift (RIR 2-3) (Building to a tough last set) | |
| METCON: (10:00) | |
| EMOM 10:00 | |
| Min 1) | |
| 5 Power Cleans (RX: Touch and Go, athlete choice on weight) | |
| 15 Pogo Hops over Bar (1 hop = 1 rep) | |
| *Cal Bike to 1:00 | |
| Min 2: | |
| REST | |
| **Score = Weight used and cals on bike | |
| ***Every person go for 400M walk OR 3:00 EASY BIKE to cool down after entire workout complete | |
| OPTIONAL WORK: | |
| 3×8-12 Rower Hamstring Curls | |
| 3×12 Reverse Hypers | |
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