Strength/Skill

10 Minutes to work up to a moderately heavy 5 rep hang Squat Clean

**not a 5 rep max

Conditioning

For Time

12-10-8-6-4

Hang Squat Clean @ 135/95

12-12-12-12-12

Burpee

Capacity Work

For Time

12-10-8-6-4

Dumbbell Hang Power Clean + Front Squat

6-12 between each set of cleans

Burpees

Core Finisher

3 Sets

25 Weighted Situps - kb or db across chest

rest as needed between sets

HOMEWORK

SNACK Work

Work up to ::

Heavy Back Squat Single

Heavy Press Single

Strength

Grind through at a moderate pace

30 Power Clean And Jerk @ 185/115 or 60-65%

Conditioning

Grind through at 80% effort

5k Row

Comment

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