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Back Squat:
Always warm up with full depth, ex. 35%x5, 45%x3, 55%x3,65x3
Find max Triple= 4″ above parallel, then 85%-3×3 full depth
BN Jerk- 60x4/ 70x3 (5)- off best BN Jerk
Push Press- 5x5 w/ medium/ heavy weight
3x
20 Tea Pots- 10 per side
10 Med ball sit ups
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Sn Block Mid Thigh- 50x5/ 60x5/ 65x5/ 70x5/ 65x5
Front Squat: 7 seconds in bottom, 15 seconds in top, Max, then 80% 3×3
Cl Pull- pause at shin, pause at thigh- 80x5/ 90x4/ 100x3 (2x)
Trunk Work
2x
50 russian twists
1 min Deadbug
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Warm up:
3x
30 sec Deadbug
2R/2L- Seesaw walk to max jump
A.) Clean and jerk- block mid thigh- 50x5/ 60x5/ 65x5/ 70x5/ 65x5
B.) Back Squat: 10RM, then -5 & -10% for 10
C.) DB Press- med x 10, 3x
D.) Sn Pull- 80x5/ 90x4/ 100x3 (2x)
E.) Plank- 30 sec on / 30 sec off, 5x
