Warmup

2X: Run short lap, 8 med ball rotation throws, 15 KB Swings, 10 DB PP

Advanced

Power Clean- Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3, If last week's ladder was successful, add 5-10 # to last week, otherwise repeat last week's weight

Overhead Press- Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3, If last week's ladder was successful, add 2.5-5 # to last week, otherwise repeat last week's weight

3 supersets, 1:30 rest:
Ab Wheel x 12
2 DB Stiff-legged Deadlift x 12 (7-8RPE)

Intermediate

Power Clean- Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3 @ 7-8 RPE

Overhead Press- Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3 @7-8 RPE

Barbell Club

Clean & Jerk - 60% x 2+1, 65% x 2+1 x 2, 70% x 2+1 x 3
Clean Pull - 90% (of cln) x 2 x 2, 95% x 2 x 2
Front Squat - 70% x 2 x 5

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