Tuesday, August 14th, 2018

1. Muscle Clean + Strict Press in Split: (3+3) x 3 sets

2. Power Clean to 2” squat+ Power Clean to 4” squat+ Power Clean to 6” squat + Clean + Jerk (1+1+1+1+1) x 2 sets. 

Power Clean to 4” squat + Power Clean to 6” squat + Clean+ Jerk: (1+1+1+1) x 2 sets

Power Clean to 6” squat+ Clean + Jerk: (1+1+1) x 2 sets

*Build up in weight throughout the course of the 6 sets 

3. Slow Clean Deadlift at 2” deficit: 4×3 @ no straps and no hook grip

4. 3 sets:

1 arm DB Weighted Sit ups + 1 arm Strict Press x 10 reps

*do a one arm strict press at the top of the sit up

Lunge into DB High Pull: x 7 each leg. (50/35#)

*stay in a jerk position through the 7 sets. Lower yourself down until your back knee touches the deck, then explode up into a db high pull. Continue up and down as you would a thruster. 

Reverse Hypers x 10. Pause at the top for 3 seconds and squeeze glutes. Use some resistance bands if these are too easy.