Barbell Class
Cleans
Drills
5 sets each position 5x king holds…
-set up
-above knee
-power position
-full extension
3 x 3
3 Muscle Cleans (NO Feet)
3 Power Position cleans (use Feet)
3 Full Cleans
6 Rounds Building
2 HH Cleans + 1 FS
Emom x 6
Building to Heavy’ish
HH clean
Partner Sit-Ups
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