2024-08-05

Monday

Pause Snatch (:02 in receiving position)
70%, 75%, 80%, 75%, 80%, 85%
Front Squat
65% 2×5, 70% 2×5, 75% 1×5

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12 Min AMRAP
3 Strict Pullups
6 Hand Release Pushups
9 Wall Balls

Tues

Floating Power Clean
70% 2×3, 75% 2×3

Push Press
70% 2×4, 80% 2×4

Pause Jerk (:02 in split) Find your position and be sure your hips face forward with proper foot position. Hold this before you recover
70% 1×3, 75% 2×2, 80% 3×1

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21-15-9
Power Clean (135/95 max)
HSPU

Wed

Pause Clean(2 sec below knee) + Hang Clean + Pause Jerk Dip + Jerk

Stand in normal dip position for pause jerk dip, but pause at the bottom of the dip for 2 seconds, then return to standing at normal speed.
1+1+1+1 @ 50%, 55%, 60%, 65%

Clean and Jerk
EMOM x 6 Minutes: 70%, 75%, 80%, 75%, 80%, 85%

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10 Rounds for time
30 DU
10 T2B
10 Push Press (95/65 max)

Thur

Back Squat
Build to heavy single
Warm-up
5@ 50%
3@ 60%
2@ 70%
1@80%
1@90%
1@ 95%
1@100%

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20 Min EMOM
5 BMU
10 Pistols
10 Cals on Bike
5 Devils Press

Fri
Bench Press (minimize rest between sets)
40% 1×8
50% 1×5
60% 1×3
70% 1×1
75% 1×1
80% 1×1
(:04 eccentric on the last 3 sets)

Jerk EMOM x10
(add 10lbs/5lbs each set)

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5 Rounds Each for Time
30 Air Squats
20/15 Cals Rower
10 Burpees over Rower

Rest 3 Mins between rounds