-Sec1
Squat clean + jerk or push press rest :60 sec in between each.
4 reps for building muscle or 8 for lean muscle mass at a RPE of 8 x 3 sets
then Add weight
2 reps or 4 RPE of 9 x3 sets
-Sec2
Front squats
7 sets of 8 reps at RPE of 5-6 should be 60% of 1 rep max
Rest 1 min in between
-Sec3
3 Rounds: EMOM
1 min: BB hang cleans 135/95#
1 min: 25' shuttle runs outside
1 min: DB Alt snatches 50/35
1 min: Box Jumps
1 min rest
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio
On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7
Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a