Warmup

2X: Jump Rope x 100, 10 Squats, 10 Pushups, 10 Jumping Pullups, 2x Samson Stretch

Advanced

Power Clean- Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3, If last week's ladder was successful, add 5-10 # to last week, otherwise repeat last week's weight

Overhead Press- Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3, If last week's ladder was successful, add 2.5-5 # to last week, otherwise repeat last week's weight

Intermediate

Power Clean- Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3 @ 7-8 RPE

Overhead Press- Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3 @7-8 RPE

Barbell Club

Snatch - 60%x2, 70%x2, 80%x2, heavy single
Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, heavy single
Back Squat - 80% x 3 x 5
SLDL - 3x5

 

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