5x2 Tall Clean @ 45-55% of max C&J

• Focus on speed. No dip, only "shrug" your shoulders and then go under the barbell

Ring Dips
Prog 5/8
5, 5, 4, 4, 3

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Stimulus:
Upper body pushing strength with control
Volume decreases → intensity increases
RPE: 6–8, Final reps should feel challenging but still clean
Coach tip:
Keep shoulders active and stable throughout
Scale early if positions start to break

5 x 2 Tall snatch

Muscle snatch
3 x every 2 min
3 reps

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-focus on pushing your legs straight trough out and having elbows lock as fast as possible

Week 3 - 3 x every 4 min
Set 1 75% x 5
Set 2 85% x 3
Set 3 95% x 1+

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Goal & Intensity
-Build maximal pressing strength through progressive loading (75–95%).
-Improve bar control and nervous system efficiency.
-Increasing intensity across three sets.
-The final set is heavy but not maximal.
-RPE 7, challenging but controlled. at the end about 9
-You should finish feeling strong, not drained.

Coach’s Tip:
Stay tight through your upper back and drive your feet into the floor.
Stop the set if bar speed drops significantly.

Bench Press

6-5-4-3-4-5-6

Send Off 3:00

20 Minute AMRAP
- 30 Box Jump (24")
- 20 Push Press (115/75)
- 30 Pull Up

Build to 1 rm in 20 minutes

backsquat 5-3-1-1-1

Row 500m
unbroken sets of Ring dips/push ups until you reach 200 reps
then
Row 500m
unbroken sets of sit ups until you reach 200 reps

Time limit 40min