WEIGHTLIFTING
Warm-up series – 2 push press + 2 jerk behind neck + 2 press behind neck in split – 4 sets
Power clean + front squat + clean + jerk (3 sec pause in split) – 5 sets
Hang snatch high-pull, flat-footed – 4 x 4
Front squat – 5 x 3; 2-3% heavier than last week
STRENGTH
Power Clean + Front Squat + Hang Squat Clean – 5 sets
Back Squat, 3-3-3+
These are percentage-based squats. The percentages will be noted on the whiteboard.
CONDITIONING
AMRAP in 7 mins
30 Double unders
10 Kettlebell swings, 53/35
