WEIGHTLIFTING CLASS

Warm Up:
-Row 250m + Stretch routine
-3x Clean Warm up  (PVC, Light Bar, Barbell)

Strength:
1: 2-Position Clean (1x hang + 1x floor):
-3-5x warm up sets, then:
-5x working sets (Work up to a max 1+1+1 for the day)

2: Clean Pull:
-3×3 (100% 1RM Clean)

3: Front squat:
-5 sets x 2 reps

Accessory Work: 
1: 4 rounds:
- Max rep strict ring dip superset with 6x  barbell row

-Rest 60-90 seconds

Core
-L-Sit: Accumulate 3 minutes

CFCKB