cleans    rack pull            4x4 @75%         high hang pull4x4 @ 65%            Hang sqt clean 4x4 @ 65% "Shake It Out" 40-30-20-10                    Power cleans 135/95 KBS      50/35 Olympic Lifting                                                 1x6     1x6     1x6     2x6 Power Clean                          55       60       65       70 Split Jerk Behind Neck          55       60       65       70 Snatch Balance                      55       60       65       70 Front Squat                            55       60       65       70

Back Squats    EMOM 5x8 75% squats “Chill Time For Time” NFT 500m run 3 rounds  10 Goblet squats- elevate heels      front foot elevated lunges 10/leg w/ empty bar 500m run LiteFit 5 x 8 Suitcase Squats (double db) Weighted walking lunges “Chill Time For Time” NFT 500m