WARM-UP

3-5 Minutes of bike or row to get body warm.
Then 3 Rounds of:
5 Hang muscle cleans
5 Front squats
5 Tall cleans
5 Shoulder press
5 Clean grip overhead squats
10-20 Scorpion stretches
10-20 Iron cross stretches

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CLEANS

Every minute on the minute for 5:00 minutes of: 3 Cleans @ heaviest set of (3+1) complex from week 1.

Every minute on the minute for 5:00 minutes of: 2 Cleans @ heaviest set of (3+1) complex from week 2.

Every minute on the minute for 5:00 minutes of: 1 Clean @ heaviest set of (2+1) complex from week 3.

No touch and go
No letting go on 3’s and 2’s.

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STRENGTH

Front squat & Kettlebell swings

Every minute on the minute for 10:00 minutes of:
1) 10 Front squats
2) 10 Kettlebell swings (heavy)

Recommended weight for front squats is 50-60% of the heaviest set of 2 cleans + 1 squat clean into thruster from week 3.

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ACCESSORY

3 Rounds of:
8-12 Strict chin-ups
8+8 Floor seated Z-philly press with kettlebells
20 Weighted deadbugs
10 Banded glute bridges
10+10 Banded bird dogs
10-15 Heavy kettlebell swings