Week 1 Training 2

2 Rounds

12 x Banded Good mornings
12 x Banded Pull aparts
12 x Banded Thrusters

2 rounds with an empty barbell

5 x Clean deadlift
5 x Muscle clean
5 x Front squat
5 x Tempo power clean (3 sec to hips)
5 x Squat clean
5 x Strict press

5 sets of: 1 x power clean + 1 x front squat + 1 x hang power clean + 1 x front squat

Rest 2 min between sets

Comment: Do some warm up sets and then build up in weight over the 5 sets.

B) Jerk complex

5 sets of: 1 x push press + 2 x power jerk

Rest 2 min between sets

Comment: Do some warm up sets and then use the same weight for the 5 sets.

E3MOM 15

12 alternating pistol squats
10/13 Cal ski
10 Ring rows/Pull ups

Comment: If you are challenged, then do Leg behind pistol squats

2 rounds

20 x DB bench press
20 x Banded triceps extension

Rest 1 min between rounds

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