Happy Birthday John Vernasco!! Thank you so much for everyone who contributed to the Brett Becker Fundraiser. We raised $3500 to help the Becker family. What an amazing community we have! 2016 Pre-Season Cycle Week 6 WARMUP: Lower body banded mobility -low lunge stretch against banded tension -internal and external resistance Sumo squat thoracic rotation - :20 on, :10 off 3 x each side Front rack band prep Posterior cross banded distraction STRENGTH: 1 Power Clean + 1 Hang Clean + 3 Front Squat every :90 for 7:30 (5 sets) - build to heaviest complex - goal is to be @ 75% of Front Squat or as heavy as last Mondays Complex. METCON (AMRAP - Reps): AMRAP 8 - 3 Power Cleans (165/105)(<70%) - 13 Box Jumps (24/20) Ladder up by 3 Power cleans to 12, then back down to 3, then back up (3,6,9,12,9,6,3,6,9, ect) Rest exactly 1 min, then begin 1 min Cashout: - 9 Burpees - AMRAP Power Clean in remaining time Add 4 reps to score for every additional power clean completed.