MOB: Full body
WU: 3 barbell power cleans. 6 HSPU. 9 OTBB
R: Movements
S: Bench Press. BASE YOUR NUMBERS OFF 90% OF YOUR 1RM + 10#
WU SETS: 1×5@40%, 1×5@50%, 1×3@60%.
WORK SETS: 1×3@70%, 1×3@80%, 1x max reps @90%
C: 3 rounds. 3:00 work/:60 rest
3 Power Cleans 185/135
6 HSPU
9 OTBB (both feet must pass over the bar at the same time)
LIII: 155/105
LII: Weight of choice.
LI: Weight of choice. Subs of choice.
PWMOB: Lax ball in C/S/B/Forearms. Stretch hamstrings and hips.
Advanced: 225/155
Endurance: None