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Tuesday 6/4

Clean Primer: 5 Sets: 1 Hang Clean High Pull - Video 1 Low-Hang Power Clean

Power Cleans On the 1:30x 5 sets 1 Hang Power Clean 1 Power Clean Set #1 - 75% of estimated 1RM Power Clean Sets #2,3,4,5 - Build to a heavy complex for the day, but not an all-time max. Let's move well here.

Conditioning Power Ranger 15 Power Cleans, 600m Run 10 Power Cleans, 400m Run 5 Power Cleans, 200m Run Rx - 155/105




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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

Monday 9/28

Strength Back Squat 3 reps every 90 seconds for 8 sets Conditioning For Time: 500/400m Row (30/24 Calorie Assault Bike) 100 double unders 200ft Farmer Carry (70s/50s) 100 double unders 500/400m Row (3

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