Strength

Every 45 sec for 8 sets

2 Power Cleans @ 60-65%

**Beginner:: Perform with dumbbells to prepare for capacity work

Conditioning

27-21-15-9

Power Clean @ 115/75

Ring Dip

Capacity Work

27-21-15-9

Double DB Hang Power Clean

Hand Release Push Up

HOMEWORK - Choose One

SNACK Work

Back Squat

5 sets of 2, 1111, rest 3-4 min

EMOM 10 Minutes

3 Strict Presses, building

3 Sets

5/5 Split Squats, weighted with DB at sides

Conditioning

10 Rounds @ 80%

7 HSPU

5 Box Facing Burpee Over Box

5 Double DB Snatch @ 35/20

Comment

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