Movement: Cleans
Build up to max of
5 hang power cleans & press
Then: 5x5
In between each set
Accessory movement: Jack push-ups in a pyramid. (Example 3 jacks to Jack push up hold for 3 sec. Then 4 Jacks to Jack push up 3 sec hold finally 5 jacks to one more Jack hold push up. )
Circuit: RPE 8-9
45:25
2 sets 2 laps
Box Dips
KB/DB Box step ups 50/35
BB palms out bent-over rows 115/75
Dumbbell clean to Lunge 40-45/25-30
ab roller
-Sec1 Squat clean + jerk or push press rest :60 sec in between each. 4 reps for building muscle or 8 for lean muscle mass at a RPE of 8 x 3 sets then Add weight 2 reps or 4 RPE of 9 x3 sets -Sec2 Fro
Friday Mix Timer 9.3 full body burner 35:15 3 sets :20 to get to your next station 9 movements 2 Laps Circling the room -Mixture of upper body lower body cardio and core movements Rowers dips on small
Thursday Snatches Drills 3x Through 1 High Hang Muscle Snatch 1 High Hang Power 1 High Hang Squat Snatch 1 Hang Muscle Snatch 1 Hang Power 1 Hang Squat snatch 1 Muscle Snatch 1 Power Snatch 1 Squat Sn
