Strength

Clean Deadlift + (Squat) Clean + Front Squat + Jerk
5 sets of 1 across
Start at 65% of 1RM C&J
Target a 5-10lb increase each week

WOD

7min AMRAP
1 Power Clean 115/85
2 Front Squats
3 Push Press
10 Burpees
L3: 155/105

COMP HW

BPS Test Day 1
Establish 10RM behind the neck press
Establish Max Strict Pull-Ups
Establish 5 rep max Muscle Clean
Record these numbers, you will need to refer to them

3 RFT
500m Row
6 Burpees over the rower

Comment

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