Barbell
Posterior chain /Balance + Hang Cleans
Every 2:00 x 3
-15 Banded KB Front Rack Lunges (15 each leg) 53/35
Every 1:30 x 3
-8 Bulgarian Front Rack Split Squats
Every 1:00 x 3
-12 BB Front Rack Walking Lunges 135/95
Every :30 x 3
-4 jumping switch lunges
Clean From knees (hang Clean)
5 x 5 50%, 60, 65, 70, 75
Hang Cleans Building
⁃ after each set Complete :20 sec Hollow Hold
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio
On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7
Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a