• Ladder Drill

Strength:

3 Sets: (Top every 60 Seconds)

• Halting Clean Deadlift (above knee) + Clean Pull + Clean High Pull + Power Clean

3 Sets: (Top every 90 Seconds)

• Power Clean x 1.1.1.1 (Rest 10 Seconds Between Singles)

Skill:

• Renegade Row x 5 ea.
• Rest 10 Seconds
• DB Hang Power Clean x 5
• Rest 10 Seconds
• DB Shoulder to Overhead x 5
• Rest 10 Seconds
• Walking Lunges x 10
• Rest 20-30 Seconds

*Athletes may increase over the coarse of the 5 Sets, so long form is perfect.

• 10 Minutes Hip/Quad Mobility

• Ladder Drill

Strength:

A) 4 Sets: (Top every 2 Minutes)

• Power Clean x 2.2.2 @ 70-75% of 1-RM
  (rest 10 seconds between doubles)
  

B) 3 Sets:

• Clean Pull x 1.1.1.1 @ 105-110% of Clean (rest 10 seconds between singles)
  

Skill:

• 5 Power Man Makers 40/25
• 10 Weighted Stationary Lunges (5 ea)

• 10 Minutes Hip/Quad Mobility

• Ladder Drill

Strength:

7 Sets: (Top Every 2:30)

• High Bar Back Squat x 5@75%

Skill:

• 12 Minutes Build to a “heavy” single for today.

B) Power Clean & Jerk

• Take 85% of today’s “heavy” single and perform AMRAP in 5 Minutes

• 10 Minutes Hip/Quad Mobility