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 step ups 3×8 each leg rest 30sec between leg, rest 45sec
A2. Clean RDL 40% of DL 3×5 Rest 45sec
A3. Good mornings 3×8 45/35 rest 2min
Fitness/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 95/75 with a 3sec pause at rock bottom
Strength
A1. Bar bell step ups in Front rack 3×5 each leg rest 30sec between leg, rest 45sec
A2. Clean RDL 50% of DL 3×5 Rest 45sec
A3. Clean Lift Offs 50% of DL 3×5 Rest 2min