4-10-13

WEIGHTLIFTING

Warm-up series – 2 push press + 2 jerk behind neck + 2 press behind neck in split position – 3 sets
Power clean + front squat + clean + jerk (3 sec pause in split) – 3 sets
Hang snatch high-pull, flat footed – 3 x 4
Front squat – 65% x 4 x 3

STRENGTH

Build to a heavy 3-rep Front Squat

CONDITIONING

10–>1 unbroken ladders
Front squat, 135/85
Box jumps 24/20