WARM UP
Every 1 min for 8 mins do:
1 3 Position Squat Clean, pick load
3 Dip & Drives
1 Push Press, pick load
A:
3 Power Clean + 2 Push Press 4x1 at 75% 1RM
Rest as needed between sets.
B:
Floating Snatch (2" Off Floor) 5x2 at 75% 1RM
Rest as needed between sets.
C:
5 rounds for time of:
9 Deadlifts, 135/95 lbs
6 Hang Power Snatches, 135/95 lbs
3 Overhead Squats, 135/95 lbs
ACCESSORY
4 rounds for quality of:
8 Dumbbell Flies, 15/10 kg
8/8 One Arm KB Bent O. Rows, 32/24 kg
8 Dumbbell Side Raises, 10/7.5 kg
40 Banded Tricep Extensions
40 Banded Bicep Curls
20 Weighted Seated Calf Raises, pick load
Comments