Thursday Strength

Squat Clean warm up -7 min

With An Empty Barbell:

5 Good Mornings

5 Strict Presses

5 Deadlifts

5 Upright rows

5 Power Cleans

5 Front Squats

5 Squat Cleans

With A Light Weight:

2 Squat Clean

With A Moderate Weight:

1 Squat Clean

...Make more jumps if needed until you reach your starting weight.

Find 1RM -12min

On the 2:00 x 6 Sets:

Set 1: 4 Reps @ 60%

Set 2: 3 Reps @ 70%

Set 3: 2 Rep @ 80%

Set 4: 1 Rep (start finding 1 RM)

Set 5: 1 Rep

Set 6: 1 Rep

*Tip: Try to avoid dropping under the bar into a squat too quickly. The bar should never come above chin height

Strength Conditioning: 20min

21-15-9-15-21

1. Staggered DL

2. Barbell Push ups

3. Hang Snatches/scaled: hang clean & press 95 / 65 lb

4. TTB/leg lifts

Time Cap: 20 Minutes