Strength

Classic

3-Position Squat Clean

Build to a Heavy Complex

(Those three positions are from mid-thigh, knee level, and the floor)

Teaming athletes up into groups of 2-3 for this portion. This minimizes bodies moving and better allows the coach to see and correct movement. Extra barbells will go off the floor. At the end of the 12 minutes, athletes will bring individual barbells back out and load up to workout weight before the practice round.

Health and Fitness

Front Squat

Build to a Heavy set of 3

Then…

Classic

“Clean Shave”

3 Rounds:
15 Pull-Ups
12 Lateral Barbell Burpees
9 Squat Cleans (135/95)

Health and Fitness

“Clean Shave”

3 Rounds:
15 Pull-Ups
12 Lateral Barbell Burpees
9 Goblet Squats