Week 11. Weightlifting.
4 sets.
Clean to thruster. 1 rep E20sec x 6.
Rest 90sec. (Increase weight from week 8).

Conditioning.
BB complex omem (15min cap).
3 Hang power clean.
3 Front squat.
3 Thruster.

Home workout.

Movement/Strength.
3 sets.
A1. 45-60sec Deadbug.
Rest 60sec.
A2. 10-12 Alt Cossack squat (Slow tempo, use weight if possible).
Rest 60sec.
A3. 45-60sec Glute bridge march.
Rest 60sec.

Conditioning.
5min Ladder.
4 Alt Reverse lunge.
25 DU/SU.
8 Alt Reverse lunge.
25 DU/SU.
Add 4 reps each rd. Sub DU/SU with Jumping Jacks.

Rest 5min.

5min Ladder.
5 Deadlift.
20 Russian twists.
10 Deadlift.
20 Russian twists.
Add 5 reps each rd.