Warmup

• This a thing a right a here.

Strength

• Work up to 3 rep max in hang clean
  • Here’s how I “work up” to my 3 rep max (on a good day):
    • 3×3 @ 135 lbs (warmup sets)
    • 1×3 @ 165 lbs
    • 1×3 @ 185 lbs
    • 1×3 @ 205 lbs
    • 1×3 @ 225 lbs
  • Take at least 3 minutes rest b/t heavy sets

Conditioning

• 5 rounds- 8 Dumbbell thrusters, 20 sit-ups, 8 kettlebell/dumbbell swings, 20 air bikes
• Prescribed rest (b/t rounds): 30-60 seconds

Motivation

• Check out this video of one of powerlifting’s greats: Ed Coan. Note his fluidity and near perfect biomechanics completing these super heavy lifts. Also note, the inspiring 80’s montage music. Beast mode.