Strength
Back Squat 3×5 ascending sets to 85%
Conditioning
Teams of 2
2 RFT
30 Deadlifts 225/155#
30 HSPU
30 Thrusters 95/65#
30 Pull-ups
30 Power Cleans 135/95#
30 Ring Dips
30 Wall Balls 20/14#
Sweat Class
Same as above – go light and hi intensity
Weights
1- Power Clean plus Military Press 1+10… you select the weight. Make each set progressive in weight.
2- Pause Front Squats: 3 sets x 5 reps at 60, 65, 70%
3- Pause Back Squats: 3 x 5 same as front squat.
4- Tempo Clean Pulls: Take 10 sec to get to all positions on the way up….10 seconds on the way down. That is 1 set….complete 3 sets. Use medium weight and good technique.
5- 100 sit ups using weight behind head.
6- 50 strict pull ups total.
Optional: EMOM
Start with the snatch and proceed directly into the C&J’s
1-Snatches working speed and form: 4 sets x 3 reps no heavier than 40% can be lighter….I want technique work here.
2- Clean and Jerks: same as snatch
