Black: Power clean: Work up to a heavy single. Then, complete 2 sets of the following complex with 75-80% of your heavy single: 1 hang clean from the high hang, 1 clean from just below the knees, 1 clean from the ground.
Green: Goblet squats or back squats. Complete 6 sets of 8 reps with a light to moderate weight. Focus on maintaining great technique throughout the sets. Add weight to each set if you feel comfortable.
Green: Explosive back squats: Complete 5 sets of 3 reps with 65% of your 1 rep max. Rest 2 minutes in between these sets. Then complete 1 set with the same weight for as many reps as possible with solid technique. Strive to hit 15-20 reps.
Purple: Squat Clean. Work up to a heavy single. Then, complete 2 sets of the following complex with 75-80% of your heavy single: 1 hang squat clean from the high hang, 1 squat clean from just below the knees, 1 full squat clean from the ground.
For all groups: In between your work sets, perform 5 wall bugs on each side, emphasizing pushing the back into the ground.
Box jumps (24”/20) / Step ups
KB swings (70#/53) / kettlebell swings 53#/35
Hanging knee raises / PUBAMS
Blue and Purple Option:
Box jumps 30”/24/ box jumps 36”/30
Power cleans 135#/95 / power cleans 155#/105
Toes to bar / toes to bar