| Wednesday |
| Warm Up |
| – 3x: Barbell press x 8 + Barbell back x 8 squat + Barbell GM x 8 – 3x: Barbell high pull x 5 + High hang pulls to front rack x 5 – 3x: Barbell high hang power clean x 5 + High hang clean x 5 |
| Strength |
| 1. 3 positions of the clean 2. 3x: Power clean (from the ground) x 4 3. 3x: Clean (from the ground) x 4 4. 2x: Hang power clean x 3 5. 2x: Hang clean x 3 |
| Work |
| 10 minutes: – Heavy backwards box push >< – R. Twists x 20 – Dual DB Biceps curls x 12 Then: Team box push relay |
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