Strength Work
A: Squats on the 2:30
If you don't have a 1 RM ask your coach for an estimate
2x5 at 70%
2x5 at 75%
1x4 at 80%
1x3 at 85%
1x2 at 87.5%
B: Bench Press on the 2:30
3x5 at 75%
2x5 at 80%
1 AMRAP at 85%
Strength Work
A: Squats on the 2:30
If you don't have a 1 RM ask your coach for an estimate
2x5 at 70%
2x5 at 75%
1x4 at 80%
1x3 at 85%
1x2 at 87.5%
B: Bench Press on the 2:30
3x5 at 75%
2x5 at 80%
1 AMRAP at 85%
A: 21-15-9 of Snatches at 115/85 with 80 feet of handwalking after each set.
Rest 3 minutes then
B: 21-15-9 of Power cleans at 115/85 and ring dips
Rest 3 minutes
C: 21-15-9
Deadlifts at 115/85 and C2Bs