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Jerk from blocks- 85x2 (6x)
FS: 3 seconds in bottom, 10 seconds in top, Max, then 83% 3×3
Split Press- light x 10 (3x)
Sn First Pull- 105x3 (3x)
Wheel Roll outs- 10, every other, 5x (roll out far as possible)
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Snatch - 50x5/ 55x3/ 60x3/ 65x3/70x3/75x3/80x3 (3x)
Back Squat: -10% of Best 5RM for 3 set of 5
Cl Pull- 105% of clean x 3 (3x)
60 sec plank
30 sec Iso GHD Hold with 15kg plate, 3x
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Jerk from front- 60x5/ 70x4/ 80x3/ 90x2 (2x)
Back Squat:
Always warm up with full depth, ex. 35%x5, 45%x3, 55%x3,65x3
Back Squat: max 3- 2″ above, then 88%/3×3 full depth
Sn First pull- 100x3 (3x)
