A. Warm Up

Coaches choice

B. Strength

EMOM x 10 minutes

Odd minute – Muscle Clean + 2 Hang Power Clean

Even minute – Power Clean + 3 Power Jerk TnG

*keep loads on barbell the same for both complexes


IF time allows

Clean Grip Deadlift

3 sets of 8 reps

TnG Reps using Hook Grip but both hands must remain overhand. No mixed grips. Every 3:00 minutes

*we are going to build load over the next 4 weeks here. stay moderate and only make the last set of 8 tough.

C. Conditioning


12 minute AMRAP

12 Box Jumps 24/20″

6 Thrusters 95/65#

6 Bar Facing Burpees

D. Mobility

3-4 minutes

90/90 KB Flow and Holds

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