Growth & Development

  1. Push Press 5×5 (the # of weight you used for you heavy 10 use here 5×5)
  2. Front Squat 3RM

3 Sets

1:00 KB swings

1:00 Assault Bike

1:00 Box jumps

+ 3:00 rest

 

Performance

  1. Clean every :30 seconds x 10 sets @ 70% of your 1RM
  2. Behind the neck Snatch grip Strict press x 4 reps every :90 seconds x 6 sets
  3. Close grip bench press 6 reps @ 55-60% of bodyweight x 3 sets

3 sets

10 burpees

10 chest to bar pull ups

150m row

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