A: Squat Clean @60-65% of 1 RM
1 rep each 15s for 10 min
Rest 5 min
B: Power Clean @70-75% of 1 RM
1 Rep each 15s for 10 min
C: 4 set, 25 reps
Stick Sit-ups
Barbell Lateral Jumping Lunges
D:
4 sets for Quality
30m Single Arm Overhead
Dumbbell Carry (each side –
as heavy as possible)
rest as needed between sets