Warm Up:

  • 500m Row
  • Coach Lead Joint Circle Dynamic Warm UP

5:00 min Foam Roll Quads, Lats and Hami's

Strength :
Choose weights by feel. Weights should be Challenging this week, but comfortably below max efforts. Use the same weight for all prescribed sets of a given exercise.. 
5X2+1 Clean and Jerk
Clean Pull 3X3
Front Squat 3X5

Accessory Work:
3X8 Strict Toes to Bar
3X8 Weighted Hip Extension on GHD

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