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Friday 8/2

CLEAN TECHNIQUE

7 Sets: Clean Pull + Hang Clean High Pull + Hang Power Clean

Set 1: 50% of 1RM Power Clean Set 2: 55% of 1RM Power Clean Sets 3-7: 60% of 1RM Power Clean

Conditioning 5 Rounds: 200m Run 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks

Barbell: (135/95)




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Thursday 10/1

Conditioning Every 5:00 (5 sets) 20 Back Rack Lunges (75/55) 20 Hang Power Snatches (75/55) 20 Toes to Bar

Wednesday 9/30

Strength 4 rounds 10 Single arm DB Floor Press (each side) 10 Bent-over DB Row (knee and hand on bench or box) 10 Lateral DB Shoulder Raise Conditioning "Treat yo self" 4 rounds for Time: 400m run 40

Tuesday 9/29

Strength 3 sets 30-60 Second Active hang 10-15 Deficit Push ups (45/25 plates for deficit) 8-10 Bulgarian Split squats (each side) Rest as needed between sets (1-2 mins) Conditioning "Everything hurts

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