Wednesday Barbell
BB Drills
3 Sets - Light Weight
5 Angel Drops
5 Tall cleans
5 Hang Cleans (speed)
6 sets
1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Hang Clean
Squat Cleans
3x5 55%
3x3 60%
3x2 65-70%
3 x1 70-75%
Strength
5 Rounds
5 FS 65% of 1rep max
15 Thrusters 55/75
2:00 min Rest in between rounds
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