WEDNESDAY WORKOUT

Test day!   GLUTES/HIPS: Lateral Lunge x 10ea way (Light weight) Banded Lateral Walks x 20ea (Light band) * Just one set only   POWER/SKILL: 1 Hang Snatch + 1 Floor Snatch * Your pick on catch heights, but try to squat one of them πŸ˜‰ * Great technique throughout

MONDAY WORKOUT

Week two of new program!   MAX EFFORT POWER/STRENGTH: 1 Hang SQUAT Clean + 2 Front Squats * 15 minutes to work up to the heaviest weight you can   SUPPLEMENTAL STRENGTH: DB Split Squats x 10 each side (Same DB weights as last week) + Push Up Position Core

FRIDAY WORKOUT

Skills and weights!   WORKOUT: 15 SQUAT Cleans (60-65%)(83/135#) 12 Burpee Box Jump OVERS (20/24″) 9 Bar Muscle Ups REST 3-4 MINUTES 12 SQUAT Cleans (70-75%)(103/185#) 10 Burpee Box Jump OVERS (20/24″) 7 Bar Muscle Ups REST 2-3 MINUTES 9 SQUAT Cleans (75-80%)(123/225#) 8 Burpee Box Jump OVERS (20/24″) 5

WEDNESDAY WORKOUT

Last week of lunges!   STRENGTH: Back Rack WALKING Lunges x 6 steps * Try to beat the weight you hit from last week, but make sure you have spotters on the final few sets in case you get stuck * 15-20 minutes   WORKOUT: DB SQUAT Clean Thrusters (30-35’s/50-55’s)

SUNDAY WORKOUT (FIT)

Little main site variation…   WORKOUT: From 0:00-2:00 complete the following: 2 Rope Climbs (Scale: Half Climbs/Seated) 2 Squat Cleans (70% 1RM) From 2:00-4:00 complete the following: 2 Rope Climbs 4 Squat Cleans (70% 1RM) From 4:00-6:00 complete the following: 2 Rope Climbs 6 Squat Cleans (70% 1RM) … Keep

MONDAY WORKOUT

Final from the Floor for Cleans!   POWER/SKILL: Work on hitting the spots we have been practicing the last 3 weeks!   3 rep max Squat Clean (10 second slow count after you drop your barbell before you will approach again and do your next rep)   Between each Clean

WEDNESDAY WORKOUT

Clean test next week!   POWER/SKILL: Below Knee Hang SQUAT Clean (Keep working the scoop/transition!) + Floor SQUAT Clean * 15 minutes to either hit a 2RM load, a heavy, but sub-max weight for 2-3 sets OR stay between 75-85% for all sets   WORKOUT: 5 KB/DB Snatches (Left Arm)(50-55/70#)

WEDNESDAY WORKOUT

Clean skill continues!   SKILL/POWER: 20 minutes 2-Position Squat Cleans – REP #1 – “Double Scoop” Hang SQUAT Clean (Dip and slide to right above the knee, slide back up to your dip point, while simultaneously shifting your knees under the bar & pulling your torso back behind the barbell)

FRIDAY WORKOUT

16.2 Prep!   SKILLS: Toes 2 Bar & Double Unders * Start on the Rings, if needed, and work your way to trying to string them on the bar * 5-10 minutes of practice depending on class sizes   POWER/SKILL: 4-6 rep Touch and Go SQUAT Cleans * Try to