Strength 1
Hang power clean + hang squat clean
*Take 12 minutes to build to a heavy 2 reps of the complex
E90S x 6
Every 90 seconds for 6 rounds, do 2 reps of the complex at the weight you finished at above.
Strength 2
B1 – Hip thrusts
3 x AMRAP (as many reps as possible)
*Add 50-100# to your clean weight.
B2 – Strict dips (weighted if you can do 5+ strict)
*Accumulate 30 reps in as few sets as possible, pausing at the top and bottom of every rep.
*If you are still working on dips, use a band, box, or do negatives.