4/3/23 power clean 5x5

Warm up

1 minute row

10 banded lat pull downs

10 knee banded squats

10 knee banded deadlifts

10 back squats

10 barbell rows

Strength

Power clean - work up to 70% of your heavy 2 or build a heavy 7

Conditioning A B A

A-CFT 3 minute time cap

20 handstand push ups

20 push ups

20 burpees

B-Every other minute x 5 rounds

5 power cleans 70-80%, max reps in round 5

20 hollow rocks

Accessory

5 rounds

3 high jumps

6 deadlifts (moderate weight)

9 db rows

12 ab wheel roll outs