THIS IS A SAMPLE OF ONE SECTION OF MANY IN A FULL DAY OF TRAINING

SPECIFIC WARM-UP: 3 Rounds

5 x Hang Clean High Pulls

5 x Hang Power Cleans

5 x Front Squats

Olympic Lifting:

Every Minute on the Minute for 16 minutes:

2 x Cleans (from the ground, power or squat)

*must keep the bar in your hands for both reps

*start around 60% and slowly build over the 16 sets