Strength 1
A1 – Squat clean + hang power clean

**Take 12 min to find a mod/heavy 2 reps of the complex.

That would be a squat clean + hang power clean; squat clean + hang power clean.


A2 – Every 90 sec x 6 rounds

2 reps of the above complex at your heaviest weight
*Rest the time remaining.


Strength 2
B1 – Split jerk
– 3-3-3-3-3


B2 – Pistol work
-4 sets of 3 reps/leg – hardest scale possible – negatives, weighted, tall box step ups, to a box, etc.

Accessory Work
Do in order in as few sets as possible
25 Banded Split Squat/side
50 Banded Row
50 Banded Good Morning
50 Banded Press
-Use orange or red bands