BB Cycling

3+1X5 Split Jerk (no drops) – three sets to work to a 5rm (see note for explanation of +1), rest 2:00

Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many UB reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.

Strength/Skill

1a) 3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00

1b) 3X8 Clean Grip Behind the Neck Push Press – heaviest possible, rest 2:00

Conditioning

4 rounds for total working time of:

Run 400m
20 Ring Dips
15 TTB

1:1 (TC: 4/4 x4 = 32 min)