OLYMPIC LIFT: CLEAN PROG. & METCON

Primer
1500m Row
1500 Ski Erg
PVC Dynamic Warm-ups

Tempo Progression
(Squat) Cleans - 7 Rounds
On the 3:00
2x8 @55, 60%
2x5 @72, 75%
3x3 @81,84,84%
Complete 15 BB Leg Raises each round with weight that is on the bar

Superset: 4 Rounds
10-8-8-6 (115-135-155-155)
Overhead Squats
Thrusters

METCON: 4 Rounds
21-18-15-12
Assault Bike (Cals)
Deficit Snatch Deadlift (165/95)
D-Ball Over Shoulder (100/50)
Parallette Push-ups