Essentials
Skill

CPU Warm up (BAR)

Power CPU 3×3 BAR

Power Clean from Lap 2×3 BAR

Clean RDL+RDL into shrug/toes 2x(3+3) BAR Stay above the knee

Hang power Clean 2×3 BAR stay above the knee with vertical shin

Frankenstein Squat 3×2 BAR with a 3sec pause at rock bottom

Strength

A1. Bar bell box step ups 3×5 each Leg rest 60sec
A2. Single arm Dumb Bell push press 3×5 each arm rest 60sec
A3. Hamstring to calf Bottom of Squat hold 60sec ( elevate heals if needed) rest 60sec

Fitness
Skill

CPU Warm up (BAR)

CPU 3×3 BAR

Clean from Lap 2x(1 power+2 full) BAR

Clean RDL+RDL into shrug/toes 2x(3+3) BAR Stay above the knee

Hang Clean 2x(1 power+2 full) BAR stay above the knee with vertical shin

Front Squat 3×2 BAR with a 3sec pause at rock bottom

Strength

A1. Bar bell box step ups 3×5 each Leg in front rack rest 60sec
A2. Single arm Dumb Bell push press 3×5 each arm rest 60sec
A3. Hamstring to calf Bottom of Squat hold 60sec ( elevate heals if needed) rest 60sec

Performance
Skill

CPU Warm up (BAR)

CPU 3×3 BAR

Clean from Lap 2x(1 power+2 full) BAR

Clean RDL+RDL into shrug/toes 2x(3+3) BAR Stay above the knee

Hang Clean 2x(1 power+2 full) BAR stay above the knee with vertical shin

Front Squat 3×2 135/95 with a 3sec pause at rock bottom

Strength

A1. Bar bell box step ups 3×5 each Leg in front rack rest 60sec
A2. Single arm Dumb Bell push press 3×5 each arm rest 60sec
A3. Hamstring to calf Bottom of Squat hold 60sec with bar on back 95/75 ( elevate heals if needed) rest 60sec