WARMUP
3 min bike or row, 3rds -1 hamstring hang, 2 inch worm, 3 air squats,
CLEAN
Cleans: 3 x 1 hang pull +1 HPC - 3 x 1 hang pull +1 HSC [increasing weight]
Diane With A Twist
rd 1: 21DL, 21HSPU, 9 CAL ROW
rd2: 15DL, 15HSPU, 15CAL ROW
rd3: 9DL, 9HSPU, 21CAL ROW
rd2: 15DL, 15HSPU, 15CAL ROW
rd3: 9DL, 9HSPU, 21CAL ROW
3rds: 10 bridge + single leg extension (L+R=2), 10 arch ups, 10 Vsit-ups
