Warm up x2:

10 banded squats

10 pushups

10 mountain climber lunges (outside the hands)

10 handstand kickups

10 V-ups

Mob: Quad smash, couch stretch, banded shoulder distraction

Lifts:

A.        Power Jerk + Split Jerk 1-1

            1 complex @ RM

            1 complex @ 95% RM

            1 complex @ 90% RM

   B.      Backsquat

             3 @ 3RM

             3 @ 95% 3RM

             3 @ 90% 3RM

   C.       Weighted Lunges

             3x5 each leg @ 7-8 RPE

   D.       Jumping Backsquat

             3x3 @ 20% 3RM

Conditioning:

5RFQ, rest minimally and only between rounds

10 Med Ball Navasana Tosses

10 Med Ball Russian Twists

10 Med Ball Mountain Climber Lunges (feet outside the hands)

10 Med Ball Woodchoppers, each side

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