RestDay!

Floor Press 5x5

Accessory 20 min

10 Dumbbell Z-Press
10 + 10 Banded Hamstring Curls
10 Barbell Biceps Curl
1:00 Plank

Rest as needed.

AMRAP 33 ( Reps )

33 Box Jumps
33 Sit Ups
33 Calories Any Machine
33 Push Ups
33 Air Squat

Build to a 1RM split jerk from the rack
Percentage examples below
Empty barbell drills
3 @ 70%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 96%
1 @ 102%
Continue to build if you achieve 102%

Build to 1RM front squat
Use percentage examples above

Build to a heavy power snatch
Use percentage examples above

Strength:

Build up to heavy (bent over) arm over arm sled drag

Workout:

Team sprints (one in one out)

5 DB snatch each arm
100m sprint

5 rounds each

For time :

18 Power Clean 50/35kg
18 Ring Dip
Run 400m
15 Power Clean 50/35kg
15 Ring Dip
Run 400m
12 Power Clean 50/35kg
12 Ring Dip
Run 400m
9 Power Clean 50/35kg
9 Ring Dip
Run 400m

For time

• 9 deadlifts
• 15 front squats
• 21 clean and jerks

♀ 225-lb deadlift, 155-lb front squat, 95-lb clean and jerk
♂ 315-lb deadlift, 225-lb front squat, 135-lb clean and jerk

Pull up x5
Push up x10
Air squat x15