Power Clean & Jerk
3 reps @ 60%
2 reps @ 65%
1 reps @ 70%
3 reps @ 65%
2 reps @ 70%
1 reps @ 75%
3 sets x 1 rep @ 80%
Accessory
3 sets:
2 Pause Low Hang Squat Clean @ 70% 1RM C&J
Strength
4 rounds:
5 Romanian Deadlift, 30-40% 1RM DL
Rest 1 minute
6 Seated Dumbbell Press, slow negative (sit on floor)
Rest 1 minute
:30 Bottom Goblet Squat Hold
Rest 1 minute
Burner
2 rounds:
1:00 Max Effort: Ring Row
1:00 Max Effort: Push Up
1:00 Max Effort: Air Squat
Daily Midline
3 sets:
5 DB/KB Side Bends, each
10 GHD Sit ups
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