Barbell transition and body angles on the first and second pull.

Catching the barbell in full squat.

20-25 minutes for squat cleans. Do not exceed 50% of your one rep max.

HSPU
HS walk
bar and ring MU

SET A | 3-4 rounds:
6-8 1-leg bulgarian split squat / per side
8 BB hip thrust
20s starfish plank hold / per side
20 leg lift over KB

e2m x 6: (alt. A & B)
A)
15/12 cal ski
15 DKB dl

B)
15 box jump / step up
30 flutter kicks

Cool down
2-3 min light cardio
1-2 min hamstring strech
1-2 min fore arms streching
1-2 min tricep strech

5 rounds for time:
300m Seated Ski
15s Dip Hold, on top
10 Seated Good Mornings, pick load
5 Seated Slam Balls
30 Russian Twists (weighted) 1=1

By in 800m run

21-15-9 for time:
DB snatch 22,5/15
DB oh lunge 22,5/15
Burpee

Cash out 800m run

tall snatch practice

power snatch + snatch balance practice

6'EMOM:
1 power snatch + snatch balance

3 rounds:
10+10 bulgarian split squat
12-15 DB sumo squat
-rest 1-2 min between rounds-

3 rounds:
15 weighted box step up
15 glute bridge
-rest 1-2 min between rounds-

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

For time

• 30 handstand push-ups
• 30 deadlifts
• 30 ring dips
• 30 power cleans
• 30 pull-ups
• 30 thrusters

♀ 155-lb deadlifts, 95-lb cleans, 65-lb thrusters
♂ 225-lb deadlifts, 135-lb cleans, 95-lb thrusters