Strength
A1 – Hang squat clean
2 x 2
2 x 2
2 x 2
2 x 2
**Complete each set twice at the same weight. You’ll have 4 different weights on the bar.
A2 – Strict dips
5 x 5
*Make these as challenging as possible.
*The dips can be weighted, strict, banded, barbell/box assisted, or negative.
It will be different for everyone. You should be able to complete all 5 rips WITH a pause at the top and bottom.
Strength 2
B1 – Front squat
– Take 15 minutes to build to a Heavy 3 reps. Repeat your heaviest weight 1-2x.
B2 – Half kneeling landmine press
-4 x 8/arm