Public Whiteboard

Components

Squat Clean

CLOUDKICKER

Settings

Workout

Friday

Warm-up

QUICK RUN DRILLS
(25 ft Each)
Walking Knees to Chest
Walking Heel to Butt
Walking Figure 4
High Knees
Butt Kickers
High Skips
Lateral Skips (Down and Back)

Into..

200m Run

Into…

1 ROUND
10 Alt Cossack Squats
10 Alt. 90/90 Stretch
5 Bootstrappers
5 Inch Worms to Squat

1 ROUND
10 Elbow Punches
5 OH Press
5 Front Squat
5 Behind Neck OH Press
5 Back Squat

Strength

Squat Clean (3x3*)

Squat Clean

*All working sets should be Light...about 70-75% of 1-Rep Clean. This is Deload week, keep mechanics perfect.

(Score is Weight)

Week 7 of 8

Workout

CLOUDKICKER (Time)

4 ROUNDS FOR TIME
7 Unbroken Bear Complex* (115/75)|(75/55)
400m Run

*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press

(Score is Time)

KG BB: (50/35)|(35/25)

Whiteboard:

Friday, April 15, 2022

Male Clients