Session A
CLEAN&JERK
A1. FIND 1RM
Back off
A2. EMOM 10’
3 C&J@70%
FRONT SQUAT
B. FIND 3RM
Set #1 – 5rep@40% of 1RM Front Squat
Set #2 – 5rep@50% of 1RM Front Squat
Set #3 – 5rep@60% of 1RM Front Squat
Set #4 – 3rep@70% of 1RM Front Squat
Set #5 – 3rep@73% of 1RM Front Squat
Set #6 – 3rep@76% of 1RM Front Squat
Find 3RM
ACCESSORY
C1. Dumbbell Bench Press (Supine Grip)
21x1 6-8 rep x 3 set - 1’ rest
C2. Chest Supported dumbbell prone Row
2111 6-8 Arm x 3 set - 1’ rest
C3. Ring Plank
30-60” unbroken x 3 set - 30’’ rest
C4. Ring Row
2020 6-8 Arm x 3 set - 1’ rest
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Session B
CONDITIONING
D1. 21-15-9
OHS@43/30
7m HS Walk
Tabata
D2.
(1 Tabata=8rounds 20” on 10” off)
1 Tabata Thrusters@43/30
1’ rest
1 Tabata Pullups
A1-A2-C1-C2-C3-C4-D1.