Friday 12-7

warm up
row 500m or 2 min easy pace on the airdyne
3×10
air squats
good mornings(35-45#)
ab mat sit ups
back extensions

skill
power cleans
5-3-3-1-1-1
heavy but not maximal, as a warm up for the DL. Rest no more than 2min between sets.

functional fitness
work on power cleans or hanging power cleans. keep the weight light and treat it as skill work.

strength
Deadlift
3×3 adding weight each set, heavier than last week

functional fitness
Deadlift 5×3 adding weight only if form remains solid

strength endurance
DL 1×21, heavier than last time.

functional fitness
Using 60% of your last set of DL, do 12-9-6 resting 90s between sets.

conditioning
12-9-6
Toes to Bar
Box jumps(24/20)

functional fitness
6 minutes of constant work
10 sit ups
5 tuck jumps

stretch
supine hamstring stretch
wall straddle
downward dog