Warm up:
2 rounds
20 m run x 3
20 L/R lateral goblet monster walk
10 goblet squat
10 glute bridge
10 push ups
5 box jumps
Strength:
Power Clean
3-3-2-2-1-1
Weighted Pull Up
4-3-3-2-2-1
Bench Press
7-5-5-4-3-3
Back Squat
7-7-7-5-5
Accessory:
3 rounds
6 tempo dips
12 kb bent over rows
50 ft kb front rack walking lunge
2 rounds
20 m run x 3
20 L/R lateral goblet monster walk
10 goblet squat
10 glute bridge
10 push ups
5 box jumps
Strength:
Power Clean
3-3-2-2-1-1
Weighted Pull Up
4-3-3-2-2-1
Bench Press
7-5-5-4-3-3
Back Squat
7-7-7-5-5
Accessory:
3 rounds
6 tempo dips
12 kb bent over rows
50 ft kb front rack walking lunge
