Essentials
Strength/Skill: 
Warm Up:
2 Sets:
Strength: A) 4 Sets: (Every 90 Seconds)
(After the power clean, lower the bar from the high hang position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee) B) 4 Sets: (Every 2 Minutes)
Skill: 
WOD: 
For Time:

Additional: 

Performance
Strength/Skill:  
Warm Up:
2 Sets:
Strength: A) 4 Sets: (Every 90 Seconds)
(After the power clean, lower the bar from the high hang position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee) *Goal is to increase weekly load 10# if 70% is above 220#, and 5# if below 220#. B) 4 Sets: (Every 2 Minutes) Back Squat
(Goal to increase set 4 load each week by 10# if 75% is above 375# and 5# if 75% is below 375# each week) Skill: 



3 Rds For Time:


Additional: 
Competition
Strength/Skill: 
Warm Up:
2 Sets:
Strength: A) 4 Sets: (Every 90 Seconds) Power Clean + Hang Clean @70% of 1RM (After the power clean, lower the bar from the high hang position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee) *Goal is to increase weekly load 10# if 70% is above 220#, and 5# if below 220#. B) 4 Sets: (Every 2 Minutes) Back Squat
(Goal to increase set 4 load each week by 10# if 75% is above 375# and 5# if 75% is below 375# each week) C1) 6 Sets: (Every 2 Minutes)
C2) 2 Sets: (Every 2 Minutes)
*Both drop sets at 45# down if 3 RM is over 440#. Both drop sets at 35# down if 3 RM is under 440#. Linear progression each week. Target 20# increase from last week if 3 RM is over 440#. Target 10# increase from last week if 3 RM is below 440# Skill: 
WOD: 
3 Rds For Time:

Additional: 
