Merica

Merica

Strength:
6 sets of the following clean complex (hang onto bar)
1 clean pull + 1 power clean + 1 hang clean pull + 1 hang squat clean

*focus on speed and technique start light and work to a medium/heavy weight
Conditioning:

1 hang power clean 135/95
5 hspus 45 + abmat/ 25 + abmat
10 box jumps 30/24
2 hang power cleans
5 hspus
9 box jumps
3 hang power cleans
5 hspus
8 box jumps
4 hang power cleans
5 hspus
7 box jumps
5 hang power cleans
5 hspus
6 box jumps
6 hang power cleans
5 hspus
5 box jumps
7 hang power cleans
5 hspus
4 box jumps
8 hang power cleans
5 hspus
3 box jumps
9 hang power cleans
5 hspus
2 box jumps
10 hang power cleans
5 hspus
1 box jump

Core:

3 minute plank hold