MOBILITY

Ankles
Hips
Thoracic
Wrists
Front rack

1 LEG STRENGTH

A) Back squat 3×5

B) Back squat build to a heavy double (90-95%)

2 CLEANS

A) Slow 1st pull clean pull + Hang clean 5×5+4

B) Power Clean + Hang Clean 5×2+1

3 CONDITIONING

A) 21/18/15/12/9
Deadlifts 85/60kg
Sit ups

B)
21/18/15/12/9 Deadlifts 102.5/70kg
36/30/24/18/12 Sit ups

C)
21/18/15/12/9 Deadlifts 125/87.5kg
42/36/30/24/18 Sit ups

OPTIONAL EXTRAS

Programmed work or

3 Rounds
20 Shoulder taps
Reverse bear crawl
High hip crab walk
20sec Pull up hold