A) STRENGTH
Power Clean + Squat Clean: Heavy 1 + 1 in 10 sets. Rest 90s-2:00
– Beginner: Focus on technique for all 10 sets.
Rx+ extra training:
2) Speed Back Squats: 8 x 3 @60%, every 60s. Use bands or chains if possible.
3) Seated Dynamic Box Jumps: Accumulate 40 Jumps completing a set every 45-60s.
B) CONDITIONING
Every 4:00 x 5 Sets:
15 Hang Power Cleans (135, 95)
15 Bar Facing Burpees
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Barbell club meets at 6:30pm
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