Tuesday July 21st

DOUBLE STRENGTH DAY!!! YAAAAAYYYYYY
PART A
GENERAL WARM-UP
1:30 Cardio Choice
:20/:20 Pigeon Pose
5/5 World's Greatest Stretch
:20/:20 Tall Kneeling Overhead Tricep / Lat Stretch
10 Bootstrap Squats
10 Cossack Squats (1-2 pause on each rep)

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PART B
SPECIFIC PREP
6 Tall Muscle Clean
10 Behind The Neck Elbow Punch Throughs
6 Barbell Good Mornings
6 Back Squats
6 Front Squats
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w/Empty Barbell
3 Tall Cleans (2-4-6 Drops)
3 Position Squat Clean (High Hang, Hang, Low Hang)
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Add Loads (Barbell off the Floor / Light Bumper Plates)
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1-2 x
Pause Squat Clean
Slow Pull Squat Clean
Squat Clean
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Build to Starting Load over the course of 3-4 Sets / Reps

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Squat Clean Ladder
Every :1:00x 12 Sets (40 seconds to lift, 20 seconds to add weight)
1 Squat Clean
Start at 60% of 1RM Squat Clean and increase 5-20lb (2.5-10kg) each set, with the goal of finishing at 92-100% of 1RM by set 12.
This is a direct pull from the 2012 CrossFit Games Squat Clean Ladder format, with a little change in moving to a 1:00 window rather than the 30 second window, due to the changing of weights. You could partner with someone and get both get your lifts in  and help each other change weights
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The 1:00 interval is short, so athletes need to be strategic about load jumps from the very first set. Smaller jumps early preserve more options in the back half; athletes who go too aggressive in the first six sets will run out of room, or gas, before they reach a true daily max.

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Modifications:

Level 1: Every  1:00 x 12 Sets, 1 Hang Power Clean + Front Squat at a consistent, moderate load between 60-75% of 1RM; prioritize position over load climbing

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Front Squat
Every 2:00 x 6 Sets
Set 1: 7 Reps
Set 2: 5 Reps
Set 3: 3 Reps
Set 4: 7 Reps
Set 5: 5 Reps
Set 6: 3 Reps
Work at % of 5x5 Test

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Set 1: 90%
Set 2: 95%
Set 3: 100%
Set 4: 95%
Set 5: 100%
Set 6: 105%
This is a loading progression off your 5x5 Front Squat Test. If you don't know your 5 rep start at about 70 of your 1 rep and go up every set.
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