Tuesday – November 8, 2016 (20161108)

Level 1

9 Squat Clean Thrusters

7 Squat Clean Thrusters (with more weight)

5 Squat Clean Thrusters (with more weight)

3 Squat Clean Thrusters (with more weight)

1 Squat Clean Thruster (with more weight)

Level 2

9 Squat Clean Thrusters 95/42

7 Squat Clean Thrusters 115/52

5 Squat Clean Thrusters 135/62

3 Squat Clean Thrusters 155/72

1 Squat Clean Thruster 165/82

Level 3

9 Squat Clean Thrusters 115/53

7 Squat Clean Thrusters 135/63

5 Squat Clean Thrusters 165/73

3 Squat Clean Thrusters 185/83

1 Squat Clean Thruster 205/93

Level 4

9 Squat Clean Thrusters 135/65

7 Squat Clean Thrusters 165/85

5 Squat Clean Thrusters 195/105

3 Squat Clean Thrusters 225/125

1 Squat Clean Thruster  255/135

Tips & Tricks

Strength

Squat Clean Heavy single:90% 2 x 1

Get more Awesome:  couch stretch 2 minutes/side, foam roll Traps/upper back

Don’t Stop Here

More To Explore

Thursday December 12th, 2019 (20191212)

Level 1 21-15-9 Deadlift (95/65#) Bench Press (65/44#) Bar Facing Burpees Level 2 21-15-9 Deadlift (135/95#) Bench Press (95/62#) Bar Facing Burpees Level 3 21-15-9

Tuesday December 10, 2019 (20191210)

Level 1 18 Minutes As Many Rounds as Possible 5 one arm Thrusters (L) into 10 Overhead Lunges (25/15#) 5 one arm Thruster (R) into