1) Build up to a 2 rep Power Clean and Jerk.
2) Clean Pulls- 4x3@110% to days max
"Magneto" Hold back today. Perform at 85% effort. We will be building to maxes on Saturday morning.
5 Parallel Jump Squats 95,65
7 Chest To Bars
5 Strict Deficit HSPUs or DB Push Press
Rest 5 minutes
10 Russian Swings 70,55 * focus on back tight, hip driven.
10 Ring Dips
20 Plate OH Walking Lunge 45,35
Advanced Accessory: 4x80%ME Bar Muscle Ups.
Pump Party: 4x12 Single Arm Curl to Press