Jan 27

Workout #1
group A
30 front squats (BB only)

then:

5x5 hang squat cleans (gradually increase weight)

then:

3x3 power clean (medium weight)
3x3 power clean (moderate weight)
2x2 power clean (heavy weight)
2x2 power clean (really heavy weight)

then:
3x8 60% 1RM full clean


group B
DB Complex
DL +
Hi-Pull +
Bent-over Row +
Front squat push press +
Upright Row +
Split Jump (with DBs in hands at side)
6x of each movement (12x for Split Jump)
4 rounds increasing in wt

Then:
20 cauldrons
10 wall ball
5 burpees
4 rounds




Workout #3
group B
50 sit ups
200 run
50 ankle touches
200 run
50 toe touches
200 run
50 hip lifts
200 run