Session A
1CLEAN + 1F.SQUAT + 1JERK
A1. FIND 1RM
Back off
A2. EMOM 10’
2CLEAN + 1F.SQUAT + 1JERK@70%
FRONT SQUAT
B. FIND 2RM
Set #1 – 3rep@70% of 1RM Front Squat
Set #2 – 3rep@73% of 1RM Front Squat
Set #3 – 3rep@76% of 1RM Front Squat
Set #4 – 2rep@80% of 1RM Front Squat
Set #5 – 2rep@85% of 1RM Front Squat
Find 3RM
ACCESSORY
C1. Dumbbell Bench Press (Supine Grip)
22x0 6-8 rep x 3 set - 1’ rest
C2. Chest Supported dumbbell prone Row
2011 6-8 Arm x 3 set - 1’ rest
C3. Ring Pushup
30-60” unbroken x 2 set - 30’’ rest
C4. Ring Row Arch
2020 6-8 Arm x 2 set - 1’ rest
Session B
CONDITIONING
D. ”POWER TRIP"
AMRAP 15: 15 Hang Clean (60/43kg) 30 Wallballs (20/14) *Females to a 9′ Target
60 Double-Unders
A1-B-C2-C3-D.