strength

Clean
Advanced: 7*1@75%last sesssions weight
3*5 front squat @75% last sessions weight
Novice: 5 sets of 1 hang power clean+1 front squat@last weeks weight

workout

10-8-6-4-2
power cleans
Row cals*2

afterparty

250 calf raises standing on a plate in as few sets as possible