GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
Power Clean Drills
Front Squat x5
Pull+Shrug x5
Muscle Clean x5
Power Clean x5
Squat cleans x5
Jerk (any style) x 5
STRENGTH/SKILL
10-30 minutes
Power Clean + Squat CLean
* Work up to a heavy 1 + 1
* Take about 8-10 sets
* Reset between reps, no touch and go
* Take about 8-10 sets
* Reset between reps, no touch and go
METABOLIC CONDITIONING
30-50 minutes
Metcon (No Measure)
Every 5 minutes X 4
Row 350 meters
7 Power Cleans @70 (155/105)
10 C2B Pull Ups
ACCESSORY
50-100 Banded Leg Curls
3 X 10 Abs with Plate Switch
3 X 10 Abs with Plate Switch