Workout Plans
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Day 7

Equipment Yes
Mobility: Front Rack Position/Lats

Exercise 1A

Barbell Power Clean You'll need: Barbell How to
Barbell Power Clean thumbnail
3 sets
10 reps
-- rest

Exercise 2A

Barbell Front Raise You'll need: Barbell How to
Barbell Front Raise thumbnail
3 sets
10 reps
-- rest

Exercise 3A

Squat Jump How to
Squat Jump thumbnail
3 sets
10 reps
-- rest

Exercise 4A

V-Up You'll need: No Equipment How to
V-Up thumbnail
3 sets
10 reps
-- rest

Exercise 1B

10 sets
1 reps
EMOM rest
*High Hang Power Clean

Exercise 2B

10 sets
1 reps
EMOM rest
*Hang Power Clean

Exercise 3B

Barbell Power Clean You'll need: Barbell How to
Barbell Power Clean thumbnail
10 sets
1 reps
EMOM rest

Exercise 1C

Barbell Power Clean You'll need: Barbell How to
Barbell Power Clean thumbnail
-- sets
6 reps
AMRAP rest
*8 minutes of AMRAP (135/95)

Exercise 2C

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
-- sets
8 reps
AMRAP rest

Exercise 3C

Box Jump You'll need: Box How to
Box Jump thumbnail
-- sets
12 reps
AMRAP rest
2 min rest before D

Exercise 1D

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
-- sets
6 reps
AMRAP rest
8 min AMRAP

Exercise 2D

Burpee Box Jump-Overs You'll need: Box How to
Burpee Box Jump-Overs thumbnail
-- sets
8 reps
AMRAP rest
8 min AMRAP

Exercise 3D

-- sets
12 reps
AMRAP rest
8 min AMRAP. *Lateral Bar Hop-overs.
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