Wednesday Aug 31


Warm Up


Banded Upper and Lower Body Warm-up

3 sets:
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or empty bar *

Strength Prep

3 Position Squat Clean

Work Out Prep 

3 sets:
2 Deadlifts (build in weight)
2 Hand Release Push ups
3 Toes to Bar


Squat Clean Complex

Hight Hang Squat Clean + Hang Squat Clean + Squat Clean

5 x 1+1+1 @ 65% of Clean and Jerk

Push Jerk

3 x 3 @ 75 of Clean and Jerk


Amrap 10:00

3 Deadlifts 125/85 Kg
5 Hand Release Push-ups
7 Toes to Bar


3 Deadlifts 100/70
5 Hand Release Push-ups
7 Knees to Elbows


3 Kettlebell Sumo Deadlifts (moderate) or BB 
5 Knee Push-ups
7 Hanging Knee Raises



1 min forward fold (wide legs with band)
1 min seal pose
1 min lat smash with foam roller (each side)

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