AM STRENGTH
1) EMOM for 5:00-2 T&G Power Snatches @ 80% (of max PS) #155
2) EMOM for 5:00- 2 T&G Power Clean & Push Jerks @ 75% (of max PC & PJ) #205
Accessories
1a) Tall clean 3×3@80 #155
1b) HSPU (strict) 3×8
Strength
1a) 5X2@80% of 2rm Paused Back Squats (3 count pause rock-bottom depth) #275
1b) 5X2@80% of 2rm Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – #195
PM SESSION
Skill Warm-Up
3 Slow Rounds
Run 200m shuttle on turf
12 GHD Sit-ups
Olympic Lifting
Snatch 3×3 @75-80% 4×2 @80-85% #175 and #195
Drop and reset each rep.
Strength
EMOM for 10 min SPEED Back Squat 10×2 @65% #230
Met-Con
AMRAP 5 Minutes
8 Burpee Box Jump-overs 24″
8 KB Swings 70/53lbs
4rds + 6