Warmup
Jump Rope 3 Minutes
Hip Mobility Series

Power Clean Progression
L3/4 – Barbell
L0-2 – PVC

Lift

3 – 3 – 3 – 3 – 3
Power Clean

Work up to a heavy triple.

Level 2
Light weight Hang Power Clean Practice

Levels 0/1
10 x 10
Heavy Kettlebell Swings

After the Cleans:

Levels 2-4
3 x 3
Back Squat (sets across at 90% 1RM)

Levels 0/1
5 x 5
Kettlebell Squats

Conditioning

“Stonewall”

Levels 3/4
10 Minutes AMRAP
20 Wall Balls
15 Kettlebell Swings
10 Push-ups 

Levels 0-2
Box assisted Push-ups if necessary