ACTIVATION
Glute Activation (Banded hip press, laterals)
Barbell Warm Up
STRENGTH
Clean and Jerk (from blocks, bar at knee) 55% x 3, 65% x 3, 75% x 3, 80% x 2, 85% x 1, 88% x 1 (work up, allowed one miss)
Power Cleans (from blocks) Max (single)
Back Squat
Set 1: 90% x 1, rest two minutes, then 75% x 5
Set 2: (add 10 Lbs to each weight if possible) 90% x 1, rest two minutes, then 75% x 5
Set 3: (add 10 lbs to each weight if possible) 90% x 1, rest two minutes, then 75% x 5
CONDITIONING
AMRAP 5 Min
7 MUs
20 Burpees
4 Min Rest
AMRAP 5 Min
7 Muscle Ups
20 Box Jumps
4 Min Rest
AMRAP 5 Min
7 MUs
20 GHD SU