AM:
3k run @ 75%
*”Jogging” pace
-Rest 5 min
3k run @ 75%
PM:
A. Squat clean + Split jerk x2
Build to a tough complex for today, then do 3x(1+2) @ 85% of today’s tough set
B. E90s for 7 sets:
3 squat snatch from blocks above-the-knee
*Prioritize speed over load.
C. Back squat
5,3,4,3; 32×1 tempo; Waveload; Rest 2-3 min
D1. Pendlay row
Build to a 3RM @ 30×0 tempo
D2. Strict weighted bar dip
Build to a 3RM @ 30×0 tempo
E. 15-12-9-6-3:
Strict pull-ups
Strict handstand push-ups
+
(Rest 5 min)
+
9-6-3:
Wall climbs
Deadlifts (315/225)
