PERFORMANCE:
A. Front Squat - Build to a 1RM in 12 Min

B. Every 90 sec x 5 sets : 2 Halting Clean Deadlifts + 2 Clean Pulls > SQUEEZE from floor, control lowering on Pause Clean- Rest as needed
C. Overhead SKILL : Every 75 Sec x 8 sets : 1 Clean + 1 Push Jerk + 1 Split Jerk
# Skill work must be technically perfect or as close as possible >> Load appropriately 
+
ALL OUT For Time:
“HotCakes''
15/10 Cal Bike
15 Clean & Jerks @ 95/65#
Rest 6-8 Min
ALL OUT For Time:
15/10 Cal Bike
15 Clean & Jerks @ 95/65#
+
''AbsOfSteel''
Day 5/28
4 rounds:
Windshield Wiper x 5 each  side
Around the world x 10 Clockwise round 1 > Anti Round 2 etc
Hip extension x 10 heels to ceiling W small movement
(Can put hands under butt as scale)
30 sec between rounds

FITNESS:
A.  Every 90 sec x 5 sets : 2  Pause Clean + 2 Clean Pulls - Rest 45 sec > SQUEEZE from floor  
B. Front Squat - Build to a MFD single in 12 Min
C. Overhead SKILL : Every 75 Sec x 8 sets : 1 Power Clean + 1 Push Jerk + 1 Split Jerk
# Skill work must be technically perfect or as close as possible >> Load appropriately 
+
ALL OUT For Time:
“HotCakes''
15/10 Cal Bike
15 Clean & Jerks @ 95/65#
Rest 6-8 Min
ALL OUT For Time:
15/10 Cal Bike
15 Clean & Jerks @ 95/65#
+
''AbsOfSteel''
Day 5/28
Rising to Tuck 5 sec up w 5 sec hold
Rising to Pike 5 sec up w 5 sec hold 
Rising to Ext Pike 5 sec up w 5 sec hold 
rest 30 sec x 3




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