ACTIVATION
Foam Roll and mobilize your yoself
Lunge with sampson stretch and spiderman stretch and reach
STRENGTH
Warm Up with Jerk Step from Split 25% x 3, 35% for 2 x 3
Clean and Jerk (from blocks, bar at knee) 70% for 2 x 3, 75% for 2 x 2, 80% for 2 x 2, 85% for 2 x 1
Back Squat (with belt)
Set 1: 85% x 2, rest two min, then 70% x 6
Set 2: (add 10 lbs if possible) 85% x 2, rest two minutes, then 70% x 6
Set 3: (add 10 lbs if possible) 85% x 2, rest two minutes, then 70% x 6+
Goodmornings (strap-supported or regular) 5RM (8 RPE)
CONDITIONING
4 Rounds
5 CTB PU
5 Hang Power Cleans #185#125#105
5 HSPU
Rest 3 Min
3 Rounds
10 CTB PU
10 Hang Power Clean #155#105#85
10 HSPU
3 Min Rest
2 Rounds
15 CTB PU
15 Hang Power Cleans #135#85#65
15 HSPU
INTERVAL
Every 2 Min until failure (start at 1400/1000 Cal per hour and add 100 cal per hour per round)
Row 1 min
Rest 1 min