Clean Drills Warm Up With Barbell   Then   Every Minute For 12 Minutes – 3 Power Cleans (Touch And Go)   Then   For

5 x 5 Strict Press   5 x 8 DB Bench Rows Per Arm Between Sets   Then   5 Rounds (18 Minute Time Cap)

5-5-5 Back Squat   5 x 12/9 Cals Air Bike (Fast Efforts) Between Sets   Then   For Time   – 40 Wall Balls (Buy

10 Rounds, In Partners – 200m Run Each – 250m Row Each   **Alternate Work/Rest Each Movement   Or (Outdoor Session)   20 Minute Partner

5 Rounds (AMOM) – 1st Minute: 10 Dead Lifts – 2nd Minute: 4 Muscle Ups   Then   10 Minute AMRAP – 10 Power Cleans

Rest Day   (Optional workout)   – 5 Minutes: Dog Sled @ 90/55lbs For Distance (20m Turnaround)   Rest 2 Minutes   – 5 Minutes:

4-5 Rounds (Not Timed) – 20m Double DB Front Rack Walking Lunge (Increase Weight Where Possible) – 15 Push Ups – 10 Strict Pull Ups

Snatch Drills With Broomstick/Barbell   Then   3-3-3-3-3 Power Snatch   5 x 15/10 Cals On Air Bike Or Double Under Practice Between Sets  

20 Minutes – 25 Front Squats @ 115/80lbs – 25 Toes To Bar – 20 Front Squats @ 135/95lbs – 20 Toes To Bar –

5-5-5-5-5 Bench Press   Shoulder Mobility Between Sets   Then   5 Rounds (18 Minute Time Cap) – 200m Run – 21 KB Swings @