| Thursday |
| Warm up |
| 3x: Band pass through x 10 + palms up band pulls x 10 + scap push ups x 10 3x: Barbell strict press x 10 + barbell bent row x 10 + plank wave push up x 5 |
| Strength |
| Choose your path: 1) Cleans (Starts on the ground, catch in full squat). 5-4-3-3-3 2) Hang power cleans (starts from hang, catch in squat). 5-4-3-3-3 3) Hang power snatch (Starts in hang, catches in power position). 6-6-5-5-5 **Only have this option if you have experience with this movement |
| Work |
| Remaining time: +/- 3x: – 300m Row – Dual DB ground to OH x 8 – DB Walking lunges x 16 – Feet anchored sit ups x 20 |
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