Squat Cleans

Brandon Littlejohn

Brandon Littlejohn

Amy Carpenter 90#

Mark Carpenter 155#

Brandon Littlejohn 155#

Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  Ball Cleans 5 minutes

Working Capacity:   4 rounds

• 12 Ball Cleans 
• 12 Power Clean Squat 95/65# rx
• 12 1-arm OH squat 35/25# rx ( each arm )
• 12 1-arm Snatch 35/25# rx ( each arm )
• 12 air squats

Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  3 rounds

• 25 Push ups
• 25 OH Squats PVC
• 400 m run

Working Capacity:   5 rounds

• 5 Pull ups
• 10 Air Squats
• 15 KB Swings 53# rx

Strength:  Working 3 RM Back Squat

Stamina:  5 rounds

• 2 BS @ 3 RM
• 5 Manmakers 35# rx
• Hip Mobility

Durability:  C2 Rower

• 2 x 800m Sprints / 2 minute rest inbetween
• 4 x 400m Sprints / 1 minute rest inbetween
• 6 x 200m Sprints / 30 sec rest inbetween
• 8 x 100m Sprints / 15 sec rest inbetween