Strength/Skill

CLEAN COMPLEX

EMOM x 10 MINUTES

Power Clean

+

High Hang Squat Clean

+

Front Squat


*Goal is to start with a moderate load and build to moderate-heavy in first 5 sets. Hold same weight for last 5 sets.


Workout

AMRAP x 10 MINUTES

2-4-6-8-10...

Power Clean (135/95)

Wall Ball (20/14)

 

Capacity Work  

AMRAP x 10 MINUTES

2-4-6-8-10...

DB Power Clean 

Wall Ball 

 

Homework

CONDITIONING

3 SETS

3:00 @ 10 Min Bike test PR

-3:00 EZ Pedal-

2:00 @ Faster than 3:00 effort

-2:00 EZ Pedal-

1:00 @ Faster than 2:00 effort


-Rest 5:00 b/t sets-


STRENGTH

1.Deadlift

4-3-2-1-4-3-2-1


-Rest 3:00 b/t sets-


2. FOR TIME

15 Power Cleans @ 90% of 1RM


-Rest 5:00 then Repeat-

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