PART I:  STRENGTH

9 x 3 Banded Sumo-Deadlifts


PART II:  CONDITIONING COUPLETS

15 – 12 – 9
Double Under (4x)
Burpee

Rest 5 Minutes

Dumbbell Snatch 50/35
Burpee Over Dumbbell

Rest 5 Minutes

Assault Bike 
Burpee to Pull-up Bar

*5 Minute Cap Per Couplet


OLY

Power Clean from hang @knee+ push press
-pause at knee 2 seconds
-hold back straight
-all reps should be fast and explosive “Power Clean”
2(2+2) 60%
3(3+1) go heavier


Clean and jerk: waves-singles
-stay over BB
-drive legs
-extend up/vertical
1. 75, 80, 85, 90, 92, 95%
2. 85, 90, 92, 95%
3. 80, 92, 95%

Clean RDL
6(3) @100% of CJ

Back extension
-pause at top
-all reps should look identical
4(AMRAP)