Essentials
A.
5 Sets
Clean Complex
2 Power Clean + 2 Hang Power Clean above Knee + 4 Front Squats
Empty Bar or very light weight
On the 2:30
B.
(6 set total)
3 Sets
Back Squat x 3 reps
On the 2:30 min
3 sets
Dumbbell Bulgarian Split Squat x 8 reps (4 per leg)
On the 2:30 min
C.
2 Sets
Support Hold Between Boxes x Max Work 30sec
Rest 60 sec
Elevated Feet on Bench Glute Bridge x Max work 30 sec
Rest 60 sec
Front Scale x 15 sec per side
Back Scale x 15 sec per side
Rest 60 sec
Fitness
A.
5 Sets
Clean Complex
Power Clean + Hang Power Clean Above the Knee + Hang Squat Clean Above the Knee + Hang Squat Clean Below the Knee
Build to a heavy but technical sound final set
On the 2:30
B.
(6 set total)
3 Sets
Back Squat x 3 reps
On the 2:30 min
3 sets
Dumbbell Bulgarian Split Squat x 8 reps (4 per leg)
On the 2:30 min
C.
2 Sets
LSit x Max Work 30sec
Rest 60 sec
Back bend x Max work 30 sec
Rest 60 sec
Front Scale x 15 sec per side
Back Scale x 15 sec per side
Rest 60 sec