- Row 750 Meters
- 15 Body Weight Front Squats (must be cleaned from the ground)
- 15 Hand Stand Pushups
- Row 500 Meters
- 12 Front Squats
- 12 HSPU
- Row 250 Meters
- 9 Front Squats
- 9 HSPU
Test: Deadlift set up position, Active bottom position in the squat;
Mob: Try and stick the head of your femur out your bottom.
Re-test: Deadlift and Squat Positions- Did anything change? Which YOU would you rather do high rep cleans in?