Wednesday
Heavy Lunges & Cleans
Heavy Front Rack Lunges
R/6 L/6
5 sets Building to heavy single leg lunge
Power Clean Drills
5 sets
*starting from power position
2 clean pulls + 2 high clean plus + 3 muscle power cleans + 4 FS
5 sets building
5 stop /pause power clean + 5 stop & pause full clean
5 sets- Building
1 clean + 1 HH clean
Warm up Rowing Strength: Every 4:00 x 4 Complete… ⁃ 8 BB walking Lunges ⁃ 10 Curtsy Lunges off 45lb plate no weight! ⁃ 8 strict Hanging L raises 8 Rounds For Time: -8 Heavy KB Swings -8 Box Jump Ove
Bench Press Or Hip Thrusters On the 2:00 x 10 Sets For Total Load: 10-9-8-7-6-5-4-3-2-1 Bench Press *Must Be Unbroken Sets - Barbell should be taken from a rack. - Athletes can aim to build in weight
Strict Press Set 1: 5 Strict Press @ 55% Set 2: 5 Strict Press @ 63% Set 3: 10 Strict Press @ 68% Set 4: 10 Strict Press @ 68% Set 5: Max Strict Press @ 68% Rest 1-2 Minutes Between Sets. Front Squat