LIFTING

1) WU 3-4 ROUNDS (EMPTY OR LIGHT BB)

• 3 Clean Pull + 3 Hang PC + 3 Jerk (1 press, 1 push jerk, 1 Split jerk)

• 3-5 DB Squat Jump

2) Build to days heavy in 15min:

• 1 Power Clean + 1 Jerk

3) 3-4 Rounds 40s on/1:20 off:

AMRAP: Power Clean + Jerk

1st round: 35kg
2nd: 40kg
3rd: 45kg
4th: 50kg

SQUATS

Back Squat:

1x10 @60kg
1x8 @70kg
1x8 @75kg
1x8 @80kg

Front Squat:

3x5 @60kg