Hang Power Clean
21 Kettlebell Swing 24/16
12 Pull Up
Switch” drill—each time the trainer calls “switch,” transition between the following movement pairings: Round 1: crab walk and bear crawl; Round 2: lunge walk and high-knee skip.
Skill: Front squat—“Front-Rack Reverse Limbo”: the limbo stick functions as a trainer shelf. Each time athletes get to the front of the line, the PVC shelf gets higher; athletes must keep elbows above the shelf.
A) If you found a 3RM 2 weeks ago, perform 5 sets of 3 with 90%.
B) If you missed finding a 3RM two weeks ago, find a 3RM today.
C) If you are newer to squatting work up and practice sets of three with a challenging but not maximal weight.
Squat Clean 70/50
Muscle Up [Strict Chin Up]
W/Up: 2 rounds reverse Tabata (10 seconds on, 20 seconds of rest) of: plank, push-ups, hollow holds, sit-ups.
Skill: Box jumps—“laser knees” (land on top of the box with lasers pointed out.)
TNG Power Clean
With a running clock:
15 Deadlifts 50/30
50 Double Unders
W/Up: 3 rounds of: 5 broad jumps, 10 m of bear crawl, 10 lunge steps, 5 donkey kicks, agility ladder.
Skill: Squat—knees out to PVC.
AMRAP in a given time of:
5 squats on top of the box
10 m of roving plank