BARBELL WORK

1) Clean & Jerk: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 85%, 4X1 @ 70% – rest 60-90 seconds for the sets through 85%, rest 30 seconds between reps for the final set.

2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavy but PERFECT rest 60 sec. DEMO VIDEO

Strength

High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

Conditioning

5 rounds for total working time of:

3 HPC @ 80% (of 1rm Clean)
6 Box Jumps 36/30″
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%

MOBILITY