Essentials
Skill
CPU Warm up (BAR)
Power CPU 3×3 BAR
Power Clean from Lap 2×3 BAR
Clean RDL+RDL into shrug/toes 2x(3+3) BAR Stay above the knee
Hang power Clean 2×3 BAR stay above the knee with vertical shin
Frankenstein Squat 3×2 BAR with a 3sec pause at rock bottom
Strength
A1. Bar bell box step ups 3×5 each Leg rest 60sec
A2. Single arm Dumb Bell push press 3×5 each arm rest 60sec
A3. Hamstring to calf Bottom of Squat hold 60sec ( elevate heals if needed) rest 60sec
Fitness
Skill
CPU Warm up (BAR)
CPU 3×3 BAR
Clean from Lap 2x(1 power+2 full) BAR
Clean RDL+RDL into shrug/toes 2x(3+3) BAR Stay above the knee
Hang Clean 2x(1 power+2 full) BAR stay above the knee with vertical shin
Front Squat 3×2 BAR with a 3sec pause at rock bottom
Strength
A1. Bar bell box step ups 3×5 each Leg in front rack rest 60sec
A2. Single arm Dumb Bell push press 3×5 each arm rest 60sec
A3. Hamstring to calf Bottom of Squat hold 60sec ( elevate heals if needed) rest 60sec
Performance
Skill
CPU Warm up (BAR)
CPU 3×3 BAR
Clean from Lap 2x(1 power+2 full) BAR
Clean RDL+RDL into shrug/toes 2x(3+3) BAR Stay above the knee
Hang Clean 2x(1 power+2 full) BAR stay above the knee with vertical shin
Front Squat 3×2 135/95 with a 3sec pause at rock bottom
Strength
A1. Bar bell box step ups 3×5 each Leg in front rack rest 60sec
A2. Single arm Dumb Bell push press 3×5 each arm rest 60sec
A3. Hamstring to calf Bottom of Squat hold 60sec with bar on back 95/75 ( elevate heals if needed) rest 60sec