FRIDAY

FRIDAY

MOBILITY/SPECIFIC PREP

M. Group Warmup

OLYMPIC LIFTING

SQUAT CLEAN COMPLEX

5 Sets, Building in weight

1 Clean Pull

1 Hang Squat Clean

1 Squat Clean

CONDITIONING

On the Minute x 24 [4 Rounds]

FITNESS

Min 1: 3 Squat Cleans

Min 2: 1 Round of “The Chief”

Min 3: 4 Rope Up/Downs

Min 4. 16 DB Hang Snatch

Min 5. Max Cal Ski Erg

Min 6. REST

PERFORMANCE

Min 1. 2 Heavy Squat Cleans

Min 2. 1 Round of “The Chief”

Min 3. 2 Rope Climbs

Min 4. 20 DB Hang Snatch

Min 5. Max Cal Ski Erg

Min 6. REST

DB. 22.5/15

[1 Round of “The Chief”]:
3 Power Cleans 60/40
6 Push-ups
9 Air Squats

*Score = Total Calories