Muscle clean+ pause dip split jerk (5 seconds) 
2(2+3) 

Tall clean to parallel 
3(2) 25-35% 
4(2) 40%

Clean w/o moving feet+jerk 
2(2+1) 70%
2(2+1) 75%
2(1+2) 75%
2(1+2) 70%

Clean deadlift + Clean pull from knee 
3(1+3) 75-80%

3 stop front squat (quarter, parallel, full) 
5(3)  

-hold each position for 3 seconds
-stop at quarter then go up 
-stop at parallel then go up 
-full squat 
-avoid bouncing 


STAMINA

50 Alt Single DB Step-Ups

Into…

5 Rounds
15 DB Bench Press 50/35
12 Elevated Ring Rows
9 Dual KB Goblet Squats 35/20
6 High Hurdle Jumps
30 Bench V-Ups


STRONG

4 sets
Db curls 15-20 reps
Db oh press 15 reps
No rest between sets

6 sets
Strict Pull-ups max effort
Heavy Db rows x 8 reps
Rest as needed between sets

4 sets
5 Power cleans
5 Box Jumps
Rest 1 min between sets

Barbell Bench Press
6 x 3 @ 75-80 %
1 amrap set

1 set max pushups
Rest 60 sec
1 set max pushups