1) 5 Rep Clean- for this they should be unbroken and the first 3 should be power BUT each rep should get lower and lower so on the 4th rep it is an easy transition into a squat.
- Go as heavy as you can WITH keeping to the above guidelines, it could just be a technique day
2) Snatch Pulls 6 x 2 start at 90% and climb in weight to where you can still pull both reps higher than belly button- Hold onto the bar for the return but you can reset
3) 30 min Ladder
1 Hang Clean (205-225/135-155) you pick. make it hard
100m run
2 Hang Cleans (205-225/135-155)
200m Run
etc.
4) 5 Rounds NFT
8-12 GHR
8-12 Straight leg raises (high bar)
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