• Banded Glute Activation x 10 ea.
• Banded ATYT x 8 ea.
• Side Plank Windmill x 20 Seconds ea.

Strength:

A) 4 Sets: (Every 90 Seconds)

• Power Clean + Hang Clean

(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)

Skill:

• 24 Sit Ups
• 16 Walking Lunges
• 8 Hang Power Clean

• 10 Minutes Mobility

• Banded Glute Activation x 10 ea.
• Banded ATYT x 8 ea.
• Side Plank Windmill x 20 Seconds ea.

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#.

Skill:

• 24 Sit Ups
• 16 DB Walking Lunges 20/15
• 8 Hang Power Clean 165/110

• Banded Glute Activation x 10 ea.
• Banded ATYT x 8 ea.
• Side Plank Windmill x 20 Seconds ea.

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#.

B1) 6 Sets: (Every 2 Minutes)

• Sumo Deadlift x 3 (Build to today’s 3RM)

B2) 2 Sets: (Every 2 Minutes)

• Drop Set From C1 x 5 Reps

*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:

• 24 Sit Ups
• 16 DB Walking Lunges 35/25
• 8 Hang Power Clean 185/125

• 10 Minutes MobilityM