FRIDAY

SPECIFIC PREP 

S1. Dynamic Stretch 

Straight into barbell prep 

OLYMPIC LIFTING 

PERFORMANCE and FITNESS 

CLEAN and JERK LADDER 

MIN 1-4

3 Clean and Jerks  

MIN 5-8 

2 Clean and Jerks   

MIN 9-12  

1 Clean and Jerk  

Clean and Jerks must be tap and go 

Can be Power or Squat 

CONDITIONING 

FITNESS
20 Thrusters
20 SDHP
20 Push Press
20 Front Squats
20 Alternating Lunges  

PERFORMANCE
20 Thrusters
20 SDHP
20 Push Jerks
20 OH Squats
20 Front Squats

Every minute on the minute perform 4/3 Burpees, including the first minute.

MIDLINE

1 min Weighted Plank

10 Side Plank Rotations (R)

10 Side Plank Rotations (L)