GENERAL PHYSICAL PREPARATION
WARM UP
200m run
then 2 rounds of:
5 Romanian Deadlifts
5 Muscle Cleans
5 Power Cleans
5 Front Squats
5 Strict press
*add light weight
STRENGTH/SKILL
Power Clean Cluster (5 x 1.1.1)
*@80% of 1RM
*10s rest between reps
*2:00 rest between sets
*10s rest between reps
*2:00 rest between sets
METABOLIC CONDITIONING
Short & Sweet (Time)
3 RFT:
15 Power Cleans (95, 65)
15 Thrusters (95, 65)
15 Power Cleans (95, 65)
15 Thrusters (95, 65)
*6:00 Cap