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 5.

Every minute on the minute for 5:00 minutes of: 2 Cleans @ heaviest set of (3+1) complex from week 6.

Every minute on the minute for 5:00 minutes of: 1 Clean @ heaviest set of (2+1) complex from week 7.

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 1 clean + 1 squat clean into thruster from week 7.

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ACCESSORY

3 Rounds of:
8-12 Strict chin-ups
8 Seated shoulder press with barbell
8 Pendlay rows
12 Strict toes to bar/Ironclad abs
15 Weighted hip extensions
:30s Wallsit hold