Health:
A. Every 90 sec, do 1 power clean, start at 95/65 for fitness and 135/95 for Performance. Ladies add 5 to 10 lbs per round and men add 10 to 20lbs per round. Once you max out on the clean, start doing deadlift doubles in the same pattern to see how far you can get.
B. 4-5 sets for quality:
Ball Slam x 12
Russian Twist with D-Ball x 12
Row, Walk, Jog or AD x 1 min a easy pace
C. Glute stretch, coach’s choice

Fitness & Performance:
A. Every 90 sec, do 1 power clean, start at 95/65 for fitness and 135/95 for Performance. Ladies add 5 to 10 lbs per round and men add 10 to 20lbs per round. Once you max out on the clean, start doing deadlift doubles in the same pattern to see how far you can get.
B. 5 Rounds each with a partner, 10 rounds total:
Ball Slam x 20
Double Unders x 40
Switch partners after doing a complete round.
C. Glute stretch, coach’s choice

Powerlifting:
A. Military Press 8×2 – 92%
B. Incline Bench 4×6
C. BB Rows 3×6, 2×5, 1×3
D. Dips 5xAMRAP