You had a long workout yesterday and you’ve got a long one on Friday.

Today is all about power and strength.

Barbell Warm-up

Olympic Lifting:

Every 2min x 12min

Sets 1-2 High Hang Clean + Mid-Thigh Clean (unbroken)

Sets 3-4 Clean x 1.1 (rest 10sec between singles)

Sets 5-6 Clean x 1

Finish: 2 sets of Clean Pull x 2 at 10+lbs more than your last clean

Strength:

Back Squat Clusters

3 sets Back Squat x 3.3.3 @ 60-65%
Rest 2 minutes between sets
3.3.3 = 3 reps, rest 10-15 seconds, 3 reps, rest 10-15 seconds, 3 reps

Finish:

The Midline Chipper:

40 Hand Plank Cross Knee to Elbow
20 Hanging Knees-to-chest @ 2011
40 Elbow Jacks
30 Hand Plank Cross Knee to Elbow
15 Hanging Knees-to-chest @ 2011
30 Elbow Jacks
20 Hand Plank Cross Knee to Elbow
10 Hanging Knees-to-chest @ 2011
20 Elbow Jacks