Warm Up:
PVC
Foam Roll
5-4-3-2-1 of…
Lateral lunges (45/35)
Body Rows
CLEAN BAR COMPLEX:
1 – RDL
2 – Pocket Clean
3 – Front Squat
4 – Strict Press
5 – Good Mornings
Strength:
Deck Clean – 5-4-4-3-3-2-2
Working toward a heavy double, sets should look something like this:
5 @ 55-60%
4 @ 65%
4 @ 75%
3 @ 80%
3 @ 85%
2 @ 90%
2 @ 95%
Conditioning:
1 mile run on the CURVE
OR
5K Bike
OR
3K Row
Bar GYM 