Monday August 10th

Double Strength Day!!
Warm Up
2 Minute cardio then
2 Rounds
10 Worlds greatest stretch
10 up dog down dog
10 Perfect air squats
5 Burpees
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Barbell Prep warm up
1 Round
10 Clean grip high pulls
8 Tall clean to power position catch
6 Power Position Power Clean
6 hang position power cleans
4 Power cleans for the shin

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Build to first working weight

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Part 1 of cleans

Power Clean

Every 3:00 5 Sets @ 80% (if you are feeling good go up
3 Power Clean (Touch & Go)

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Part 2 of cleans
Every 2:00x 5 Sets @ 86-89-89-92-92%+
1 Power Clean

% is Based on 1RM Power Clean

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Then get your bar up on the rack and quickly warm up for back squats
Back Squat
For Load:
Every 2:30x 5Sets
5 Reps @ 75%

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Newer athletes for both lifts focus on technique and possibly add a few reps every round.

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