Box jump x 12… every 4-6 jumps progress to a higher box
Roll out t-spine and l-spine and anything tight around the hips
Power clean + Front squat empty bar x 12… focus on great technique
Wall extensions and shoulder dislocates
Power clean + Dumbell push press x 12… every 4-6 reps progress to a heavier dumbell
PART B – POWER:
Power Clean + Thruster 1-1-1-1-1-1-1 reps; hold the bar for 5 seconds overhead.
If you can’t nail a great front squat or push press, then we will work on those skills with light weight.
All of these should be heavy. The first single is about 80% of your goal weight. A typical session might look like this:
Goal weight: 185
three rounds of max burpees in 90s; rest 60s between sets
10:00 of handstand practice or 5:00 of planks